Fat in your diet: how much is healthy?
Fat gets a mixed reputation, but your body needs it. The question is how much, and which kinds.
What fat does
Fat helps absorb vitamins A, D, E and K, supports hormones and cell health, and adds flavour and fullness. It is also the most concentrated source of calories at 9 per gram.
How much?
A commonly used range is around 20–35% of your calories from fat. Many people sit near 25–30%. Very low-fat diets are not usually necessary, and are often hard to keep up.
Types of fat
- Unsaturated fats (olive and rapeseed oil, nuts, seeds, avocado, oily fish) are the ones to favour.
- Saturated fats (fatty meat, butter, cheese, cakes, pastries, coconut oil) are best limited. NHS guidance is a maximum of about 30 g a day for men and about 20 g for women.
- Trans fats are now rare in UK food, but best avoided.
Oily fish
Aim for at least one portion of oily fish a week, such as salmon, mackerel or sardines. People who are pregnant, breastfeeding or planning a pregnancy have specific advice, so check with the NHS or a midwife.
Watch for hidden fat
Cooking oil, butter, dressings, cheese and processed foods add fat quickly. A tablespoon of oil is around 120 calories, which is easy to miss when logging.
Reading labels
Labels list "fat" and "of which saturates". UK front-of-pack traffic lights use per 100 g thresholds: more than 17.5 g fat or more than 5 g saturated fat per 100 g is "high". See our guide to reading UK food labels.
Setting your target
Easy swaps
- Cook with rapeseed or olive oil instead of butter or lard.
- Choose nuts, seeds or avocado instead of crisps or pastries.
- Pick lean cuts of meat, or trim visible fat.
- Use smaller amounts of strong cheese, which gives plenty of flavour.
- Have oily fish in place of a processed meat now and then.
Fat and fullness
Fat slows digestion and can make a meal more satisfying, but it is also easy to overdo because it is so calorie-dense. Measuring your oil with a spoon for a few days is a surprisingly eye-opening exercise.
Common questions
Is coconut oil healthy? It is high in saturated fat, so use it sparingly like butter, not as a health food.
How much oil should I cook with? A teaspoon or two is enough for most pans. A tablespoon is roughly 120 kcal, so it adds up.
Should I eat low-fat foods? Not automatically. Some low-fat foods have extra sugar to make up for flavour. Compare the labels.
Do I need to eat fat after exercise? Not specifically. Your overall intake across the day matters most.
Fat is easiest to set as a percentage of your calories, with a sensible minimum. In Foodie you can see saturated fat for your day and set your own fat target. Try it.