They may have a bad reputation, but they are a vital part of a balanced and healthy diet.
What is Fat?
The term fat covers three main types of naturally occurring fatty acids:
1. Saturated
Considered unhealthy fats - found in milk, cream, butter and cheese, meats, and coconut oil. They are also found in processed foods such as pies, biscuits, cakes and pastries. You don’t need to exclude these foods from your diet, just eat them in the right amounts.
The next two types are unsaturated fats and considered healthy fats.
2. Monounsaturated
The main monounsaturated fatty acid is oleic acid, which is found in olive, canola and peanut oils.
3. Polyunsaturated
The most common polyunsaturated fatty acid is linoleic acid, which is found in seed oils such as sunflower, safflower and corn.
Omega 3 fatty acids are also in this category; our bodies can’t make these fatty acids, so they are essential in our diet and known as essential fatty acids. There are two groups:
Plant sources - legumes, canola oils and margarines, linseed oils, and walnuts.
Animal sources - oily fish such as mackerel, herrings, sardines, salmon and tuna (fresh) and other seafood.
Animal sources of omega 3 are absorbed more easily, so are the best option.
Why Do I Need Fat?
Fats have a bit of a bad reputation. We all need fats for survival, to provide energy, protect our vital organs, and to keep us warm. They also provide us with essential vitamins; vitamins A, D ,E, K are all fat soluble which means they are absorbed with fat and stored in your body fat.
The healthy fats listed above provide benefits for brain function, heart health and cell development to name just a few. They can also help you to feel full by triggering a satiety signal, reducing the amount that you eat.
Fat also provides us with a concentrated source of energy. During exercise, stored fat is slowly broken down into fatty acids. These fatty acids are transported through your bloodstream to your muscles for fuel. Your body fat stores are a virtually unlimited source of energy, but using fat as a fuel source requires a lot of oxygen so it is only used when you are exercising at lower intensities.
Tip: If you choose low fat options and low fat dairy products don’t forget to check the food label. Manufacturers will often add more sugar when they reduce the amount of fat in a product.
How Much Fat Do I Need?
Although fats are essential in our diet, we need to be careful how much we eat and of what type.
In total, fats should make up around 20-30% of your daily calories, depending on how active you are and your goals. For the average female this would be 400-600 calories (44-66g) and for the average male 500-750 calories (55-83g) per day. You should aim to get these fats from unsaturated sources as much as possible.
Saturated fats should be limited to <10% of your daily calories; for the average female this would be <200 calories (< 22g) and for the average male <250 calories (<27g) per day. An average 30g plain bar of chocolate contains around 7g of saturated fat and a tablespoon of coconut oil around 9g.
Should I Eat it All at Once?
Definitely not. Your fat intake should be spread throughout the day and you should include a source of healthy fats with every meal.
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