Good Fats, Bad Fats: Reducing Harmful Fats Intake

Your Guide to Healthy and Harmful Fats

Isn’t fat bad? Why do I need to eat it?

Fat is essential. Your body can’t make all the fats it needs, so you have to get them from food. Fat helps absorb vitamins like A and D, builds cell membranes and supports hormone production. Plus, the good fats can keep your heart healthy.

However, not all fats are the same, some are better for you than others.

Saturated fats come mostly from animal products like fatty meats, butter, and full-fat dairy. Eating too much can clog arteries. 

Found in fried fast food, cakes, and biscuits, trans fats are unhealthy fats to avoid. 

Unsaturated fats are the healthy ones, found in foods like olive oil, nuts, seeds, avocado, and oily fish. These support your heart and overall health.

Fat packs a lot of energy (more than twice that of protein or carbs). Eating too much, especially the wrong kinds, can lead to weight gain and health issues like type 2 diabetes and high blood pressure.

In the UK, most people eat more fat than recommended. Here’s the guideline:

Men: Up to 95g total fat – about 30g should be saturated (the bad fat), and the rest (65g) should come from healthy unsaturated fats.

Women: Up to 70g total fat – about 20g saturated, with the remaining 50g from unsaturated fats.

The key is balancing your fat intake by keeping saturated fat to about one-third of your total fat and focusing on good fats.

Try these easy tips to balance your fats:

• Choose lean meats or plant-based proteins like beans, tofu, or lentils. Trim visible fat from meat.
• Cook with low-fat methods like grilling, steaming or baking.
• Use healthy oils like olive or rapeseed when cooking.
• Eat two portions of fish a week, including one oily fish (like salmon) for omega-3. Vegans may need supplements.
• Snack on a handful of unsalted nuts instead of biscuits or crisps.
• Following a Mediterranean-style diet helps you get more healthy unsaturated fats.

Our goal is simple: to make healthy choices easy.

Doozy healthy vending machines are filled with better-for-you options so the convenient choice is the healthy one.

Here are just a few of our heart-smart favourites:

• Eat Real Chips: Crunchy crisps made with lentils or quinoa – 40% less fat, gluten-free and vegan.
• Popchips: Popped, not fried – 50% less fat than regular crisps. Big crunch, less guilt.
• Urban Fruit: One of your five-a-day, naturally low-fat and just 101 calories.
• TREK Flapjacks: Protein-packed, plant-based, transfat-free – a smart swap for heavier snacks.
• Popworks: Sweet and salty popped corn crisps – never fried, 40% less fat than regular crisps.

No guilt. No guesswork. Just good food, made easy.