What are fats?

Fat is a nutrient that is needed by the body and is beneficial in appropriate quantities. Fats belong to a subset of the compounds class called 'lipids'. Lipids consist mainly of triglycerides which make up about 90% of dietary fat. The other components of dietary fat include cholesterol, phospholipids and lecithin. Taking too much or too little of fats is not good for the body.

Why do we need fats?

Fats give the flavor and smooth texture that we know to the food we eat. Fat is also required for the absorption of fat-soluble vitamins. 

Fat is a rich source of energy. 1 gram of fats can provides up to 9 calories while 1 gram of carbohydrate or protein can only provides up to 4 calories. This effectively means that the most effective way to reduce caloric intake is to reduce our dietary fat consumption. 

A layer of fats can be found below our skin. These fats provide insulation to our body against loss of body heat. Another layer of fats can be found around our vital organs like the heart and kidney. They provide cushioning and prevent the organs from being damaged.

Recommended Intake

Fat should not make up more than 30% of our daily total energy requirement. If your caloric requirement is 1500 calories, fats should not contribute more than 450 calories. This means that you cannot consume more that 50 grams of fat per day. The intake of fat should be spread out over the course of the day. The amount includes visible fat, added fat as well as hidden fat. You can easily reduce your daily intake simply by having smaller portions of food rich in cholesterol.