Sugar and fats are an energy source, but should be eaten sparingly because they don’t contain many nutrients. They are both an important part of your diet in moderation.

Fats are a concentrated source of energy, cushion internal organs and can contain fatty acids which are thought to have a positive effect on the health of your immune system. However, fats are high in calories and you’re likely to put on weight if you eat too much fat.

It’s important to understand the difference between the two categories of fat:

Unsaturated fats are a healthier alternative to saturated fats and are found in vegetable oils, soft margarine, salmon, sardines, mackerel and other oily fish.

Saturated fats are usually found in butter, cheese, pies, pastries, whole milk and can be seen as the fat you see on red meat. They generally come from animal sources and have been linked to increased risk of coronary heart disease and therefore the less you intake the better.

Sugary foods such as sweets, chocolate, ice cream and soft drinks are another energy source. However, they are often associated with fatty foods and can increase the likelihood of you putting on weight. Sugar can also be a cause of tooth decay.

How much should you eat: Fats shouldn’t make up more than 35% of your diet which means you should eat fatty and sugary foods sparingly. Why not try to swap saturated fats in your diet for unsaturated fats and reduce the amount of soft drinks you consume.