Replace butter, hard margarine and cooking fats with soft margarine, liquid cooking fat and vegetable oils


Your body needs fat as a building material and fuel. Fat also provides the important vitamins A, D, E and K.

Examples of unsaturated fats:
Olive oil, sunflower oil, nut oil, soft margarine, soft low-fat margarine, liquid cooking products.


There are different types of fats: unsaturated fats, saturated fats and trans fats. Unsaturated fats (mostly liquid fats) are healthier than saturated fats (hard fats and trans fats). Unsaturated fats are very important for health: they can lower ‘bad’ LDL cholesterol levels and are important for keeping your brain and memory working properly.


Butter, hard margarine and hard cooking fats are high in saturated fats. Biscuits, chocolate and many snack foods are also high in saturated and trans fats. Therefore, use these products as little as possible.


When preparing hot meals, use 1 tablespoon of oil or liquid cooking product per person and spread bread thinly. This way, you avoid enough but not too much fat. After all, fat does contain a lot of calories.

How much fat do you need?

Use oil and/or soft fats every day (for women 40 grams, for men between 50 and 70 years it is recommended to consume a maximum of 50-65 grams).

That’s 1 tablespoon for preparing the hot meal and the rest is for spreading the bread.

Find more recipes with healthy fats here