November 19, 2016

Fats are high in energy (kilojoules/calories), for this reason, the first step to weight reduction is to reduce total fat and oil intake. Active women should have 30 to 60 grams of fat per day, and active men should have 40 to 80 grams.

There are three main forms of fats:

  • saturated fats
  • polyunsaturated fats
  • monounsaturated fats

Sources of saturated fats are usually animal products such as:

  • full fat dairy products
  • fatty meats
  • eggs
  • poultry with skin
  • some oils


Sources of polyunsaturated fats include margarine and some nuts. Monounsaturated fats usually comes from plants, some nuts and fish.

Not all fats are bad for you. Saturated fats tend to increase blood cholesterol and should be kept to a minimum, however unsaturated fats tend to lower blood cholesterol.

Choose foods that are lower in fat and change the way you prepare food. The following tips suggest ways to reduce bad fat intake and increase good fat intake.

  • take the skin off chicken and eat the breast meat instead of the thigh
  • choose lean cuts of red meat or cut off the fat
  • remove crackling off pork
  • baste foods with tomato juice or stock
  • grill, bake, steam or boil food instead of frying
  • replace saturated fats with poly- and monounsaturated fats like olive oil (see below)
  • uses low fat dairy products instead of full fat ones
  • spread butter/margarine very thinly, replace with alternatives like avocado or don’t eat them at all

The information provided has not been evaluated by the Food and Drug Administration and is intended solely for general information and is NOT to replace advice from your physician or other medical professionals and should NOT be relied upon for any diagnosis, treatment or care. Always check with your doctor before starting any new drug or alternative/natural/herbal treatments and supplements.