Fat Intake – How Much

How much fat is healthy in a diet

Fat intake is important to the well being of your body.
Our calorie counter lists, as well as calories, the fat content of food.
The World Health Orgnisation amongst others recommends that we should try and limit fat intake to around 30% of the calories we consume. The following table shows what this means in terms of fat intake for calorie intake.

Your daily calorie intake Maximum healthy fat intake (grams)
1,250 40
1,500 50
1,750 60
2,000 70
2,250 80
2,500 90

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Unsaturated fats are healthier than saturated fats.

Unsaturated fats include such items as vegetables oils, nuts and oily fish.

Saturated fats are found in meat, poultry and full fat dairy products. Processed and fast foods also contain saturated fats as can many bakery products, ice cream and palm and coconut oil.

Saturated fats cause the body to produce more cholesterol which raises blood cholesterol levels In actual fact, the amount of cholesterol found in foods is not as important as the amount of saturated fat found. Saturated fat stimulates the production of LDL cholesterol which is the one we should be concerned about. LDL cholesterol increases blood cholesterol levels and with it the risk of heart disease. Please remember, saturated fat raises cholesterol and LDL cholesterol levels more than dietary cholesterol does.