In the press I read a lot that fat is bad for us. Shall I cut out any of fat from my diet?
Fat itself is not intrinsically ‘bad for us’ and, in fact, is an important nutrient with a host of important functions within the body (e.g. contains essential fatty acids, and carries fat soluble vitamins A, D, E and K). What is bad for our health is eating too much of certain types of fats and not enough of others.
Most European guidelines suggest that overall fat intake should be no more than 30%-35 % of total calories, with no more than 10% of calories coming from saturated fats. This means that the remaining 20-25% of calories should come from mono and polyunsaturated sources. Monounsaturated fats, which are found in abundance in olive oil and peanut oil, appear to protect against heart disease.
Polyunsaturated fats of the omega-3 family are thought to have a positive impact on heart health and an important role in brain and eye function. Oily fish such as salmon, herring and mackerel are a good source of omega-3s, but they are also found in walnuts and some oils like soybean and rapeseed.
To cut out every kind of fat from your diet is not healthy. By considering the different types of fat in food stuffs you will be able to choose the right balance of fats for good health. In general it is recommend that you eat a well balanced diet, drink plenty of fluids and do regular exercise if you want to lose weight.