
Fat intake should account for 30-35% of the total energy ingested, which is between 35-65 g per day. It is the macronutrient that provides the most energy (9 Kcal / g), however, it is the one that supposes a lower storage expenditure and less satiating effect. Lipid-rich foods have high palatability and stimulate appetite.
The component of the diet that most often increases cholesterol levels is saturated fat, such as myristic, palmitic, and lauric fatty acids. Saturated fatty acids (present in butter, bacon, sausages …) should be ingested in a content of less than 10% of total lipids, as they increase LDL-cholesterol levels and decrease HDL-cholesterol levels.
Monounsaturated fatty acids (olive oil) should provide 10-15% of the total lipid content, while polyunsaturated fatty acids (oily fish) should not exceed 10% of the total fat ingested.
The contribution of each of the types of fat must suppose:
– Saturated fatty acids ………………………. 8-10%
– Monounsaturated fatty acids …………… 15%
– Polyunsaturated fatty acids ……………….. Less than 10%
– Cholesterol ………… Less than 300 mg/day
Balanced diet in terms of fats
Listed below are some of the recommendations that a balanced diet should follow in terms of fats:
1. Limit the consumption of fats of animal origin,
selecting mainly lean pieces.
2. Limit the consumption of sausages.
3. Limit the consumption of pastries, pastry and ice cream products that contain saturated fat, such as coconut and palm oils, even if they are of vegetable origin.
4. Limit the consumption of dairy fat, preferably consuming semi-skimmed
products.
5. The oil of choice is olive, virgin type is recommended for its greater antioxidant capacity (for its content in oleic acid, tocopherol and phenolic compounds), as a second option seed oils should be used, such as sunflower, corn and soy.