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How much fat is too much?
The Australian Dietary guidelines say our fat intake should total no more than 30% of the total kilojoules we consume each day. This means we should be aiming to have;
Less than 50 grams of fat per day for the average women
Less than 65 grams of fat per day for the average man
However, all fats are not equal, and some are more harmful to health than others. We do need some fat in our diet to supply essential fatty acids and fat-soluble vitamins, but which ones should we eat more of, and which ones shall we eat less of?
Saturated Fats and Trans Fatty Acids
Saturated fats and Trans Fatty Acids are the ones known as ‘bad fats’. These are the fats that attribute to increased cholesterol, which can ultimately lead to coronary heart disease. They cans be found in the following foods;
• Full fat dairy products
• Butter
• Meat fats, including chicken skin
• Processed meats
• Pastry, cakes and biscuits
• Coconut and Palm oil
• Coconut milk
• Fried foods
• Take away foods
The Australian National Heart Foundation recommends saturated fats make up no more than 10% of total energy intake. We should try to limit these fats as much as possible.
Mono-unsaturated Fats
Mono-unsaturated fats are those known as the ‘healthy fats’. These fats can work to lower cholesterol levels if they are consumed in place of saturated fats and trans fatty acids. They are found in the following foods;
• Avocado
• Almonds, Cashews, Peanuts
• Sunflower, Soybean, Canola and Olive Oils
We should try and include mono-unsaturated fats every day in place of saturated fats. For example, use avocado as a spread instead of butter.
Poly Unsaturated Fats
Poly-unsaturated fats are also known as ‘healthy fats’. They are better known as their two forms, Omega-3 and Omega-6.
The Omega-3 fats consist of ALA, EPA and DHA. These fats have many health benefits, including decreasing the risk of Coronary Heart Disease, blood clots, and decreasing inflammation in arthritis. They can be found in the following foods.
• Oily Fish such as Tuna, Salmon, Sardines, Mackerel
• Walnuts, Linseeds
The Australian heart Foundation recommend we consume 2-3 serves of 150g portions of oily fish per week. They also recommend including approximately 2g of plant based Omega-3 fats per day, equal to approximately 30g of walnuts or 25g of linseeds.
Omega-6 fatty acids are also known as linoleic acid, and has been shown to lower the levels of both total and ‘bad’ LDL cholesterol in the blood. They can be found in the following foods;
• Fish
• Tahini
• Margarines
• Linseeds, Pine nuts, Brazil nuts
• Safflower and Sunflower Oil
The Australian National Heart Foundation recommends Omega-6 fatty acids contribute to 8-10% of total energy intake.
Remember, nuts and seeds are still fat sources, so they contain a large amount of kilojoules per serving. If you are looking for weight loss or maintenance, be careful not to overdo the intake of nuts and seeds, as excess may lead to weight gain.
Where does Your Fat Come From?
0g 1 cup cooked pasta, 1 medium jacket potato
0g 1 banana, 1 apple
0.5g 1 small carton low fat or skim milk yoghurt
1g 1-slice bread, 1 cup baked beans
2g ˝ cup tuna in brine
2g 2 plain biscuits e.g. Milk Coffee
3g 4-cracker biscuits
4g 120 grams grilled fish fillet
5g 1/2 cup lean beef stir-fry strips, 1 medium hard-boiled egg
6g ˝-cup lean lamb or beef mince
7g 100 grams lean grilled rump steak, 3 slices lean roast beef
7g 1 tub full cream yoghurt
10g 1/8- 30cm commercial thin pizza
10g 3 slices of lean roast lamb or 100 grams lamb steak
10g 2- 2.5 cm cubes cheese, 1 glass full cream milk
13g 1-50 grams packet natural corn chips, 1 tabsp peanut butter
14g ˝ cup tuna in oil
15g 1 thin sausage, 1 croissant
16g 1/2 large avocado
17g 1 plain hamburger, 1 spring roll
18g 6 chicken nuggets, 1 large blueberry muffin
19g 1 tabsp olive oil
21g 1 cup fried rice
23g 2 slices salami, 1 sausage roll
25g 1 serve commercial quiche
36g 1 large serve BBQ chicken quarter with skin, 1 large
commercial fries
Comparison of Oils & Spreads
Comparison of Oils & Fats from Fats & Oils : The Facts - A review of the scientific literature regarding fats and oils and their importance in food and health. by MJ James, LG Cleland and Meadow Lea Foods Ltd.
Added to site on : Monday, 29 March 2010