The main sources of good fats in the diet are fish and foods of plant origin, such as olive, olive oil and avocado. In addition to providing energy and protecting the heart, these foods are also sources of vitamins A, D, E and K, important for preventing problems such as blindness, osteoporosis and bleeding.
However, fats of animal or hydrogenated origin, such as those in meats, stuffed biscuits and ice creams, are bad for health because they are rich in saturated or trans fats, which favor the increase of cholesterol and the appearance of atherosclerosis.
Recommended amount per day
The amount of fat recommended to be consumed per day is 30% of the total daily calories, but only 2% can be trans fat and at most 8% saturated fat, as these are the harmful forms of health.
For example, a healthy adult with adequate weight needs to consume about 2000 kcal per day, and about 30% of that energy can come from fats, which gives 600 kcal. As 1 g of fat has 9 kcal, to reach 600 kcal one should consume about 66.7 g of fats.
However, this quantity should be divided as follows:
- Trans fat (up to 1%): 20 kcal = 2 g, which would be achieved by consuming 4 slices of frozen pizza;
- Saturated fat (up to 8%): 160 kcal = 17.7 g, which can be found in 225 g of grilled picanha;
- Unsaturated fat (21%): 420 kcal = 46.7 g, which can be reached in 4.5 tablespoons extra virgin olive oil.
Thus, it is possible to easily overcome the recommendation of fats in the food, being necessary to be aware so that the main consumption is of good fats.
Amount of fat in food
The following table shows the amount of fat in the main foods rich in that nutrient.
| Food (100g) | Total Fat | Unsaturated Fat (Good) | Saturated Fat (Bad) | Calories |
| Avocado | 10.5 g | 8.3 g | 2.2 g | 114 kcal |
| Grilled salmon | 23.7 g | 16.7 g | 4.5 g | 308 kcal |
| Chestnuts | 63.5 g | 48.4 g | 15.3 g | 643 kcal |
| Linseed | 32.3 g | 32.4 g | 4.2 g | 495 kcal |
| Grilled beef steak | 19.5 g | 9.6 g | 7.9 g | 289 kcal |
| Grilled Bacon | 31.5 g | 20 g | 10.8 g | 372 kcal |
| Roasted Pork Loin | 6.4 g | 3.6 g | 2.6 g | 210 kcal |
| Stuffed cookie | 19.6 g | 8.3 g | 6.2 g | 472 kcal |
| Frozen lasagna | 23 g | 10 g | 11 g | 455 kcal |
In addition to these natural foods, most processed foods include many fatty acids, and to know exactly the amount of fat, one should read the labels and identify the value that appears in the lipids.
Main sources of Unsaturated Fat (Good)
Unsaturated fats are good for health, and can be found mainly in foods of plant origin such as olive oil, soybean oil, sunflower or canola, nuts, nuts, almonds, flaxseed, chia or avocado. In addition, they are also present in sea fish such as salmon, tuna and sardines.
In this group are monounsaturated, polyunsaturated and omega-3 fats, which help prevent heart disease, improve cell structure and help in the absorption of vitamins A, D, E and K in the intestine. Read more in: Good fats for the heart.
Main sources of Saturated Fat (Bad)
Saturated fat is a type of bad fat found mainly in animal foods such as red meats, bacon, lard, milk and cheeses. In addition, it is also present in large quantities in ready-to-eat industrialized products such as stuffed biscuits, hamburgers, lasagne and sauces.
This type of fat increases cholesterol and accumulates in blood vessels, which can cause veins to clog and increase the risk of heart problems such as atherosclerosis and heart attack.
Trans Fat (Bad)
Trans fat is the worst type of fat because it has the effect of raising bad cholesterol and lowering good cholesterol in the body, greatly increasing the risk of cardiovascular problems and cancer.
It is present in industrialized foods that contain hydrogenated vegetable fats as an ingredient, such as ready-made pasta, filled biscuits, margarines, packaged snack foods, ice cream, fast food, frozen lasagnas, chicken nuggets, and microwave popcorn.
See other nutrients in:
- Foods rich in carbohydrates
- Foods high in protein
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