Many people are so worried about fat that they try to avoid it completely, but it is very important to have some essential fats. They're vital for the structure of every cell in the body, including brain cells.

How much fat do I need?

The average Australian eats about 100 grams of fat per day, which is too much. The amount of fat needed by the average person is 50 to 60 grams a day, while anybody trying to lose weight should cut fats to 30-40 grams a day. Whatever level of fat is appropriate for you, be sure to include some of the 'good' fats.

Good fats are found in: fish - the fats in fish are so essential the body will never waste them by converting them to body fat avocado olive oil seeds, especially linseeds nuts - all except coconut grains like oats, wheat, anything wholegrain liquid vegetable oils beans, especially soya beans

Bad fats are found in: commercially fried foods chips crisps and similar snack foods biscuits, cakes and pastries fatty meats like sausages full cream dairy products

A few figures a piece of rich chocolate cake has 82 g of fat a large steak, with fat, has 33 g of fat a medium steak, trimmed of fat, has 12 g of fat an average serve of Carbonara sauce has 42 g of fat a ham and cheese croissant has 25 g of fat a hamburger, fries and thickshake has 62 g of fat

Having too much of a good thing

If you need to lose weight you should still have 'good' fats, but in moderation. For example even though olive oil is a great food with important antioxidants as well as 'good' fat, you won't lose weight if you have too much. However a little bit on a salad or a teaspoon or two in the frying pan is fine.

The basic message

Don't be obsessive about fat. Don't worry at all about tiny amounts, but take care with the really fatty stuff like chocolate cake, biscuits, pastries, chips and fast foods. Most importantly, remember to always include some of the 'good' fats.

Further reading

You may also like to refer to the following books by Rosemary Stanton:
Fat & Fibre Counter - Revised edition 1999, published by Information Australia, $3.95.
Good fats, Bad fats- published by Allen & Unwin, $6.95.

Copyright CTC Productions 1999