Fats and sugars These foods, although an important energy source, often contain few other nutrients, so it's healthier to limit their consumption.

What are they?

This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps, makes up the smallest section of the Food Standards Agency's 'eatwell plate'.

Fat facts

• Fat transports the fat-soluble vitamins A, D, E and K around the body
• It can often improve the flavour and perception of foods, increasing their palatability
• It supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)
• EFAs must be supplied from the diet, and are thought to have a positive effect on heart health and the immune system
• It has a key role in membrane structure
• It cushions, and so protects, the internal organs
• It's stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve. Excess fat may also accumulate around your organs, especially in the abdominal cavity

Fat is a concentrated source of energy. Just 1g provides nine calories - more than double the calories in 1g of protein or carbohydrate.

This means it's much easier to consume too many calories when eating high-fat foods. People trying to manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets, but small quantities of EFAs are the key to good health. Read more..