Fats & oils (summary)

We all need some fat in our diet. Fat helps the body absorb certain nutrients. Fat is a source of energy and some vitamins. Fat also helps to keep our hair and skin healthy.

Fats are present in many of the foods that we eat. Some of these are obvious:

• Oil.
• Butter.
• Dairy products (e.g., milk, cheese, and yoghurts).

Others may be less obvious:

• Nuts.
• Seeds.
• Avocados.

Foods that are high in fat are also high in calories.

Eating too much fat can make you put on weight. Being overweight needs to be avoided if you have diabetes. This is because it can reduce your response to insulin.

The average man should eat no more than 30 g of saturated fat per day.

The average woman should eat no more than 20 g of saturated fat per day.