Oils and fats: butter, olives, olive oil - vegetarian lifestyle recipe book

Oils and fats are the most concentrated energy food in our diet.

The 1994 review of nutritional aspects of heart disease suggests a maximum proportion of energy from fat of 35% of the dietary energy intake, and a maximum of 10% from saturated fat. The best level is much lower than this, but a very low fat diet is equally unhealthy.

Olive oil is produced from the ripe fruit of the olive tree. The best quality is cold pressed, and is a rich green colour. It is known as virgin olive oil. It should be stored in a dark and cool place but not in a refrigerator. It contains no cholesterol.

Butter is made by separating the milk fat from the liquid. It is 80% fat and contains almost no protein. It should not be excluded from the diet as it is an excellent natural source of vitamin E, but ration yourself to 4oz / 100g of butter in a week.

	protein	starch	sugar	fat	calcium/100g
Butter	0.5%	0	0	81.7%	15mg
Olive oil	0	0	0	91.4	0
Sunflower oil	0	0	0	99.9%	0
Nut butter	22.6%	6.4%	6.7%	53.7%	37mg
Margarines	0.2%	0	1%	81.6%	4mg