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What does the label say?
A biscuit with the tea, chocolate sprinkles on your sandwich and a pork chop with the evening meal. Nothing wrong with that, right? Unfortunately, all of these products contain saturated fat. And saturated fat increases the risk of cardiovascular disease. It is therefore wise to pay close attention to hidden fat.
Everyone needs fat, but too much is not healthy. Saturated fat is especially unhealthy. You have saturated and unsaturated fat. Saturated fat is the wrong fat that can raise blood cholesterol levels. Unsaturated fat lowers blood cholesterol.
mnemonic
Do you have trouble separating the fats? A simple mnemonic can help you: saturated starts with the v of wrong. The first letter of unsaturated fat is the o of okay. Saturated fat is mainly hidden in full-fat cheese, sausage, fatty meat, whole milk products, pastries, biscuits and pretzels. Unsaturated fat is mainly found in liquid fats. Whether there is good fat in a product can only be seen on the label.
Too much fat makes you fat. Whether fat is saturated or unsaturated does not matter for the number of calories. For adult men, the advice is to eat no more than 100 grams of fat daily, of which a maximum of 28 grams is saturated. For adult women that is 80 grams, of which a maximum of 22 grams is saturated.
To help you on your way, we have listed a number of products that contain a lot of saturated fat and an alternative.
Lots of saturated fat | Little saturated fat |
Full-fat cheese | 20+ and 30+ cheese |
chocolate spread | Jam |
peanut butter | Apple syrup |
Full Milk | Skimmed milk or buttermilk |
mayonnaise | Ketchup or curry |
Pink glazed cake | gingerbread |
Stroopwafel | cafe noir |
cream puff | pudding bun |
tompouce | Crumble pie |
Ice cream | Sorbet or water ice |
salty cookies | japanese mix |
cheese cookies | popcorn |
cheese sticks | salty sticks |
Potato chips | tortilla chips |
Cashew nuts | walnuts |
frikadel | spring roll |
sausage roll | Bapao . sandwich |
Sausage roll | Toast with salmon |
Cubes of cheese | Grilled chicken wing |
More alternatives can be found in the Vetwijzer of the Nutrition Center. Always take a good look at the packaging of products before purchasing them. On the label you can find information about how much saturated and unsaturated fat is in it.
Sources):