You need some fat in your diet to maintain good health, but too much can be harmful. Fat is the most concentrated source of energy for the body, and it also helps you to absorb some vitamins.
What is fat?
Fats are made up of various combinations of fatty acids, which have different effects on the body. The three main types of fat are saturated fats, polyunsaturated fats and monounsaturated fats. High levels of saturated fats in the diet have been linked with high blood cholesterol and increased risk of heart disease, so it is recommended to eat polyunsaturated and monounsaturated fats (which have positive health effects) in their place.
Saturated fats are found in large amounts in foods such as fatty cuts of meat, full fat dairy products, deep fried fast foods and commercially baked products like biscuits and pastries.
Good sources of polyunsaturated fats include seafood, polyunsaturated margarines, sunflower and safflower oils, walnuts, brazil nuts and seeds.
Good sources of monounsaturated fats include olive and canola oils or margarines, avocado, peanuts and peanut oil, hazelnuts, cashews and almonds.
How much fat should I eat?
For people who are not overweight, fat intake should provide about 30% of total energy from food (about 105 grams a day for men, or 75 grams a day for women). Saturated fats should make up no more than 10% of this amount (about 35 grams a day for men, or 25 grams a day for women). Those who are overweight should aim for a total fat intake of 20–25% of energy. Fat is important for health so it should never be totally excluded from the diet.
What are omega–3 fats?
Omega–3 fat is a type of polyunsaturated fat that has positive benefits for health. Research suggests that it may play a role in prevention of heart disease through its beneficial effects on blood pressure and cholesterol. It is also thought to be good for the immune system and to help brain development in the womb.
The richest source of omega–3 fats is seafood, but it can also be found in some plant foods. Cold–water, fatty fish are the best seafood sources, like salmon, mackerel, sardines and tuna. It is recommended to eat at least two fish meals per week, and vary the type of fish for greatest benefit. Plant sources of omega–3 include canola and soy oils, and canola–based margarines.
What are trans fats?
Trans fats are considered to be as harmful to health as saturated fats. Most trans fats in the diet come from processed foods. They are created when liquid vegetable oils are converted into semi–solids (like margarine and shortening). Low levels of trans fats occur naturally in animal foods, like meat and dairy products.