The Facts About
fat
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
Fat
9 Calories
Carbohydrate
4 Calories
Protein
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 Three: Unsaturated Fat
Click here to see Part Two: Trans & Saturated Fat!
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References:
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"