What happens if I exceed my daily fat intake?

Any fat that your body does not use for energy is converted into body fat. Eating too much fat can therefore lead to weight gain. Being overweight raises your risk of serious health problems such as: heart disease.

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Oils and spreads

Oils and spreads (fats ) are a source of energy and provide essential fatty acids ( A, C and E) that the body can’t make itself. However, eating too much fat can cause weight gain, because foods high in fat are also high in energy (calories).

Fats and health

You need some fat in your diet to help the body absorb certain nutrients. Fat is a source of energy, and provides essential fatty acids that the body can’t make itself. Any fat that your body does not use for energy is converted into body fat.

Eating too much fat can therefore lead to weight gain.

Being overweight raises your risk of serious health problems such as:

heart disease

type 2 diabetes

high blood pressure

some cancers

For most people, it’s good to cut the total amount of fat in your diet. But you also need to think about the type of fat you're eating.

Types of fat

There are two main types of fat found in food - saturated and unsaturated. Saturated and unsaturated fat contain the same amount of calories. But as part of a healthy diet, you should try to cut down on food that is high in saturated fat and instead eat foods that are rich in unsaturated fat.

Saturated fat

Eating a diet high in saturated fat can cause the level of cholesterol in your blood to build up over time.

Raised cholesterol increases your risk of heart disease.

Foods high in saturated fat include:

fatty cuts of meat

meat products, including sausages and pies

butter, ghee and lard

cheese (especially hard cheese)

cream, soured cream and ice cream

savoury snacks

chocolate, biscuits, cakes and pastries

Unsaturated fat

Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil.

Unsaturated fat is found in:

oily fish, such as salmon, mackerel and pilchards

avocados

nuts and seeds

sunflower and olive oils

Trans fats

Trans fats are found naturally at low levels in some foods, such as those from animals including meat and dairy products.

They can also be found in foods containing hydrogenated vegetable oil.

Like saturated fats, trans fats can raise cholesterol levels in the blood so they should make up no more than two per cent of the energy (calories) you get from your diet. For adults, this is no more than 5g a day.

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Tips for cutting down on fat

All types of fat are high in energy and should be limited in the diet.

To cut the amount to fat in your diet:

ask your butcher for lean cuts of meat, or compare food labels on meat packaging choose lower-fat dairy products such as one per cent fat milk or lower fat cheese

grill, bake, poach or steam food rather than frying or roasting

measure oil with tablespoons rather than pouring it straight from a container

trim visible fat and take skin off meat before cooking

put more vegetables or beans in casseroles, stews and curries, and a bit less meat (and skim the fat off the top before serving) when making sandwiches, try leaving out the butter or spread - you might not need it if you're using a moist filling when you do use spread, go for a reduced-fat variety and choose one that is soft straight from the fridge so it's easier to spread thinly check the nutrition labels on food packaging for total fat and saturated fat and, where colour coded labels are used, try to eat mainly foods that are green or amber

Watch out for fat claims

Just because a food packet contains the words ‘lower fat’ or ‘reduced fat’ doesn’t necessarily mean it's a healthy choice. The lower-fat claim simply means that the food is 30 per cent lower in fat than the standard version of the product. If the type of food is high in fat in the first place, the lower-fat version may also still be high in fat. These foods aren't necessarily low in calories. Often the fat is replaced with sugar and the food may end up with the same, or an even higher, calorie content.

What happens if I exceed my daily fat intake?

Are eggs good for losing weight?

How do you lose belly fat and stay thick?

Oils and spreads

Fats and health

Eating too much fat can therefore lead to weight gain.

Being overweight raises your risk of serious health problems such as:

heart disease

type 2 diabetes

high blood pressure

some cancers

Types of fat

Saturated fat

Raised cholesterol increases your risk of heart disease.

Foods high in saturated fat include:

fatty cuts of meat

meat products, including sausages and pies

butter, ghee and lard

cheese (especially hard cheese)

cream, soured cream and ice cream

savoury snacks

chocolate, biscuits, cakes and pastries

Unsaturated fat

Unsaturated fat is found in:

oily fish, such as salmon, mackerel and pilchards

avocados

nuts and seeds

sunflower and olive oils

Trans fats

They can also be found in foods containing hydrogenated vegetable oil.

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Will a apron belly go away without surgery?

Tips for cutting down on fat

To cut the amount to fat in your diet:

grill, bake, poach or steam food rather than frying or roasting

measure oil with tablespoons rather than pouring it straight from a container

trim visible fat and take skin off meat before cooking

Watch out for fat claims

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