Fats are important components of a healthy diet. They provide our body energy. It is estimated that about 33-35% of our daily calories intake is in the form of fats (Fats provide more than twice as much energy as either carbohydrate or protein). Besides, fats also help to transport fat-soluble vitamins such as vitamins A, D and E, produce hormones and form part of the structure of cell membranes.
Fats are made up of mainly fatty acids and these fatty acids can be divided into three main categories:
- Saturated fatty acids
- Polyunsaturated fatty acids (for example: omega 3 and omega 6 fatty acids)
- Monounsaturated fatty acids
All three types of fatty acids exist in fat-containing food. However, the proportion of each fatty acids can be different.
Ideal Amounts of Different Fats in the Diet
| Nutrients | Children, 1-3 year old | Children, 4-18 year old | Adults |
| Fat | 30-40% of the total energy intake | 25-35% of the total energy intake | 25-35% of the total energy intake |
| Carbohydrates | 45-65% | 45-65% | 45-65% |
| Protein | 5-20% | 10-30% | 10-35% |
Saturated Fats
Foods that are high in saturated fatty acid:
| Food / 100g | Saturated Fatty Acid (g) | Total Fat (g) |
| Creamed coconut block | 58.5 | 68 |
| Suet, animal | 56 | 100 |
| Butter | 53.5 | 80 |
| Suet, vegetable | 45 | 88 |
| Lard | 41 | 100 |
| Hard margarine | 35 | 80 |
| Cream cheese | 30 | 48 |
| Double cream | 30 | 48 |
| Cheddar cheese, full-fat | 21.5 | 34 |
| Chocolate | 18.5 | 31 |
| Fried bacon, lean and fat | 16 | 41 |
| Shortcrust pastry | 10 | 28 |
| Pork pie | 10 | 27 |
| Potato crisps | 9 | 37 |
| Minced beef | 7 | 16 |
How Much Fat Should You Eat?
Decrease your intake of saturated and trans fats is good for your health. You can eat more plant-based foods and less animal-based and commercial product foods. Polyunsaturated fats such as omega 3 and omega 6 fatty acids are essential to our health because our body cannot make them on its own. Breast milk contains DHA naturally, an omega 3 fatty acid which helps the brain development.
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