It’s true that some dietary fat is required for good health. Fats are a source of energy as well as essential fatty acids which promote absorption of fat soluble vitamins A, D, E and K. However, while many would be aware that high levels of saturated fat and LDL (Low Density Lipoproteins), bad cholesterol in their diet are linked to increase blood cholesterol levels and a greater risk of heart disease, we still tend to eat far too much saturated fat.
Try to limit your intake of saturated fat to less than 10% of your total calorie intake for the day. For example, if you require 2000 calories a day, your “saturated” fat intake should be no more than 200 calories or 22 grams of saturated fat. The fats from milk, milk products, meat, deep fried foods, hot dogs, pizza, creamy sauces, chips, cakes, biscuits and some nuts should be avoided. Limit your favourite treat to a smaller portion once a week. When including fat in your diet choose mono-unsaturated and polyunsaturated fat. Olive and canola oils are particularly high in mono-unsaturated fat while most vegetable oils, some nuts and deep water fish are good choices of polyunsaturated fat.