Watch your Fat Consumption

Excess fat intake is a clear risk factor for obesity and non-communicable diseases (NCDs) like diabetes and heart diseases. However, some fat consumption is necessary for a healthy body. Apart from providing warmth and energy, fats are essential for making hormones, absorbing fat-soluble vitamins like A, D and E, and to provide essential fatty acids like Omega-3 and Omega-6. Fats also play a major role in controlling inflammation, blood coagulation, and brain development.

That said, it is essential to understand the difference between good fats and bad fats to make informed dietary choices. Here we discuss with you information about the various types of fat, their food sources, and how to make an informed choice. We also provide practical tips to increase good fats and reduce bad fats in your diet.

Tips for Healthy Fat Consumption

Healthy eating habits can help you strike a balance between good and bad fats for a healthier and a more nourishing diet.

Moderation is key: While good fats are beneficial, it is important to consume them in moderation as they are still calorie-dense. Balance your overall fat intake with other essential nutrients.

Portion control: Be mindful of portion sizes when incorporating fats into your meals. A small amount can go a long way in enhancing flavour and providing nutritional benefits.

Aim for a variety: Incorporate a variety of good fats from different sources in your diet to ensure a well-rounded intake of essential fatty acids and nutrients.

Consult a nutritionist: If you have specific dietary concerns or health conditions, it is advisable to consult a nutritionist who can provide personalized guidance tailored to your needs.

Daily Fat Consumption Guideline

The National Institute of Nutrition, India, recommends that adults with sedentary lifestyles can consume 20-25g fats per day as part of a balanced diet. According to FSSAI Guidelines, a food product containing fat, 17.5g/100g is considered a high fat product. If a food product contains 3g or less per 100g then it is considered as low fat food.

How to choose Healthy Fats

It is important to be able to identify good and bad fats in the foods we consume. Here are a few guidelines to help you make informed choices.

Read food labels: Pay attention to the nutrition information provided on packaged foods. Look for total fat, saturated fat, and trans-fat content per serving.

Choose cooking oils wisely: Opt for oils with a higher proportion of unsaturated fats, such as olive oil, groundnut oil, or mustard oil. These oils are a healthier alternative to those high in saturated fats.

Avoid deep-fried foods: Deep-fried street food and fast food is typically high in unhealthy fats. Opt for healthier grilled, steamed, or baked items.

Cook with healthier oils: Replace cooking fats like ghee or vegetable oil with healthier options like olive oil, groundnut oil, or mustard oil.

Snack on nuts and seeds: Nuts (almonds, cashews, walnuts) and seeds (flax, chia, sesame) make nutritious and satisfying snacks. Have them in moderation as they are high in calories.

Consume fatty fish: Include fatty fish like salmon, mackerel, sardines, or hilsa in your meals for valuable omega-3 fatty acids.

Choose avocados and olives: These are excellent sources of monounsaturated fats. Include them in your salads or sandwiches in place of high-fat alternatives.

Choose low-fat dairy: Opt for low-fat or skim milk, yogurt, and cheese to decrease saturated fat intake.

Limit processed and packaged foods: These often contain trans fats. Opt for fresh, whole foods, and prepare meals at home as much as possible.

Cook at home: You can control the quality and quantity of fats used in your meals. Use healthier cooking methods like grilling, baking, or steaming instead of deep-frying.

Use healthier spreads: Make your sandwich fillers healthier by using hummus instead of mayonnaise as a spread.