Good fats, bad fats: how much you need and where to get them
The body needs only a small amount of fat to work properly, but there are both good and bad fats.
Which fats are good
- Unsaturated fats, such as polyunsaturated omega-3, are considered good fats
- Foods high in saturated fat include processed snacks and animal products such as butter
How much per day
- Fat is energy-dense. The guide suggests getting no more than 30% of daily energy from fat
- Focus especially on fats from beneficial foods
What to eat
- Beneficial fat sources include fish, nuts, olive oil and avocado
- To get omega-3, aim to eat fish at least twice a week
- Make one of those an oily fish, such as salmon or mackerel
- The guide states that supplements are another way to get EPA and DHA, which are omega-3 fatty acids
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Want help choosing fats for your everyday meals? Ask us on LINE. If you have a medical condition, talk to your doctor before changing your diet.
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