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Your DI for fat

Fats contribute kilojoules, and are a rich source of energy. The daily intake for fat is 70g, and contributes 30% of daily energy needs for an average adult.

Your DI for saturated fat

Not all fats are alike. See the table below to compare functions and sources of different types of fats. Because of the effect that saturated fat has on blood cholesterol, the intake of saturated fat should be limited.

No more than one third of the total fat in our diet should be saturated fat and so the daily intake for saturated fat is 24g.

Main types of fats Examples of functions Examples of food sources
Saturated fats Used as a source of energy can raise blood cholesterol levels. Fatty meats, butter, cream, pastries, some deep-fried foods, coconut and palm oils.
Monounsaturated fats Used as a source of energy. Olive , canola, peanut oils.
Polyunsaturated Omega-6 fats Used as a source of energy. Heart health, cell membrane function. Sunflower, safflower, corn oils, cereal grains.
Polyunsaturated Omega-3 fats Omega-3 fats used as a source of energy. Some Omega-3 fats (DHA and EPA) are used for brain growth and development, visual function, heart health, cell membrane function. Omega-3 fats include canola, flaxseed (linseed), walnuts, fish, seafood and enriched foods.

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