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Recommended Dietary Intake of Fats

Freya Hill
Freya Hill
The Good Fat
The Good Fat

Though fats have a poor reputation, they are in fact are key part of a nutritionally-balanced diet.

Fats allow for the absorption of vitamins, as well as aiding cell grow and healthy organs. The key is getting a good amount of fat, and getting the right balance of the different types of fats.

Many foods contain a mixture of fats, although some foods have a higher proportion of one type (as listed below).

There are four main types of fats:

Saturated Fats:

Found predominantly in animal products, red meats, butter, cheese, ice cream.

Polyunsaturated Fats:

Omega-3: Fish (especially Mackerel, Herring, Salmon)

Omega-6: Vegetable Oils

Monounsaturated Fats:

Olive Oil, Rapeseed Oil, Nuts, Avocados Pumpkin Seeds, Sesame Seeds.


In some margarines, commercially baked goods such as biscuits and cakes.

It is recommended that the total fat in a diet is no more than 30% of the calories, or 65grams in a 2000 calarie per day diet.

Saturated fats should be limited to 10% of the calorie intake, while trans-fats should be a maximum of 2% of the dietary intake.

It is the mono unsaturated fats, which studies have shown, not only have no adverse, but actually some positive effect on cholesterol levels. Mono unsaturated fats, ideally, should make up over a third of the fats consumed

Polyunsaturated fats, which include Omega 3, shown to aid brain function, should constitute 6% of the dietary intake.

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