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The Facts About


Part One
The Basics

made with by Dietetically Speaking

Our body uses fat for: energy, insulation, to keep our skin healthy and to absorb vitamin A, D, E and K

Calorie content per gram


9 Calories


4 Calories


4 Calories

Fat should make up 20% to 35% of the energy that we get from food

Some fats have more health benefits than others, but all fats should only be consumed in moderation

The average woman needs roughly 44 - 78g of fat per day

The average man needs roughly 56 - 97g of fat per day

There are 4 main types of fats

Polyusaturated Fat (PUFA)

PUFA should make up about 6.5% of total daily calories

Monounsaturated Fat (MUFA)

MUFA should make up about 13% of total daily calories

Saturated Fat

Saturated fat should make up <11% of total daily calories

Trans Fat

Trans should make up <2% of total daily calories

Reading food labels per 100g can tell you how much fat there is in a product:

> 17.5g of fat = HIGH in fat
(Only have occasionally)

3.1 - 17.5g of fat = MEDIUM amount of fat
(OK to have most of the time)

< 3g of fat = LOW in fat
(The healthier choice)

Click here to see Part Four: Coconut Oil Debunked!

Click here to see Part Three: Unsaturated Fat

Click here to see Part Two: Trans & Saturated Fat!


Department of Health (1991) "Dietary Reference Values for Food Energy and Nutrients in the UK"

British Nutrition Foundation website "Fat"

BHF (2014) "This Label Could Change Your Life"

BDA (2015) Food Fact Sheet "Fats"