Why we require some fat in our diet?
Fat plays a vital role in our body. It provides us with energy and insulation. Fat also keeps our skin healthy and serves as a transport system for fat-soluble vitamins (vitamins A, D, E and K).
Why moderate fat intake?
Fat is a concentrated source of calories, providing us with more than double the quantity of calories per gram of fat (9 kcal/g) than carbohydrate or protein (4 kcal/g). As such, excessive consumption will cause weight gain and obesity. Obesity can increase one’s risk of many serious diseases such as coronary heart disease, stroke and specific cancers (endometrial, breast, colon, kidney, gallbladder, and liver).
4 Types of Fat
The bad fats
The good fats
How much fat should we consume?
|
|
Men |
Women |
Total fat |
70g |
56g |
Saturated fat |
≤21g |
≤17g |
Trans fat |
<2g* |
*Intake of trans fat should be kept to a minimum.
Reading Food Labels
Use Table 2 and 3 as guidelines to interpret the fat and saturated fat contents in commercial food products.
|
Amount of Fat per 100g |
Implication |
Frequency of Consumption |
More than 17.5g |
HIGH in fat |
Only have occasionally |
3.1g – 17.5g |
Medium |
Alright to have most of the time |
Less than 3g |
LOW in fat |
Healthier choice |
Table 3: Implication of saturated fat (SF) content and recommended frequency of consumption
Amount of SF per 100g |
Implication |
Frequency of Consumption |
More than 5g |
HIGH in SF |
Only have occasionally |
1.6g – 5g |
Medium |
Alright to have most of the time |
Less than 1.5g |
LOW in SF |
Healthier choice |