Fat is a vital part of our diet. It provides essential vitamins and is part of all the cell membranes in our body. Of all the nutrients it gives us the most energy, providing 9 kcal for every gram. Eating too much fat can therefore lead to weight gain and increased cholesterol. It is recommended that fat should make up no more than 35% of the calories we eat. The table below shows the Guideline Daily Amounts of fat for men and women. These figures are based on an average person. Your individual needs may be higher or lower depending on your calorie requirements.
| MEN | WOMEN | |
|---|---|---|
| Calories | 2500 | 2000 |
| Fat | 95g | 70g |
Calculating the amount of fat you eat is a great way to understand which foods may be contributing large amounts of fat to your diet. This can help you decide whether you need to swap certain ‘high fat’ foods for lower fat alternatives. For example, by swapping a Cornish pasty for beans on toast you can save 16g of fat:
Both books contain lots more useful information on recommended daily intakes. Carbs & Cals gives additional information about carbohydrate counting and diabetes, while Carbs & Cals & Protein & Fat focuses on healthy eating and weight loss guidelines, as well as some top tips on nutrition and weight control.
