How Much Fat per Day is Part of a Healthy Diet?

Does fat make us fat or fit? We show how much fat a day is part of a healthy diet and why fat is not just fat.

The essentials in brief:

• The German Society for Nutrition (DGE) recommends that adults consume no more than 30 percent of their daily energy in the form of fat.
• For a healthy diet, however, the quality of fat is even more important than the amount of fat.
• Fatty acids are an essential component of fats. The omega-6 fatty acid linoleic acid and the omega-3 fatty acid alpha-linolenic acid (ALA) are particularly important because they are vital and must be supplied with food.

Along with carbohydrates and protein, fat is one of the energy-supplying nutrients in food. With 9.3 kilocalories (kcal) or 38.9 kilojoules (kJ) per gram, fat provides the most energy. A very low-fat diet was therefore advocated for a long time. Today we know that healthy fats have a positive effect on our health. The quality of the fat is even more important than the quantity.

How much fat a day?

When it comes to fat consumption, there are extremely different views. While some want to reduce fat as much as possible out of concern about obesity and illness, others want to lose a lot of body weight with low-carbohydrate and thus high-fat diets (e.g. low-carb diets or ketogenic diets). So how much fat per day is part of a healthy diet?

• The German Society for Nutrition recommends not consuming more than 30 percent of your daily energy in the form of fat. For example, for a thirty-year-old woman who, with her light physical activity – an office job and little physical activity – only has a daily energy requirement of 1,800 calories, that is around 58 grams of fat. As a guide: That is, for example, about 3 tablespoons of oil + 1 tablespoon of butter or margarine + 2 slices of cheese + 1 egg.
• A balanced intake of fat has a beneficial effect on fat metabolism. Anyone who eats a lot of fat has an increased risk of becoming overweight with a high energy intake at the same time .

Fat is not just fat

Fatty acids are an essential component of fats. There are three different types:

1. Saturated Fatty Acids:
   Our body can produce saturated fatty acids on its own. As part of the diet, however, they are rather unfavorable because they increase the cholesterol level. Saturated fatty acids are particularly found in animal foods (e.g. in butter, high-fat sausages, cheese), but also in high-fat confectionery and in the vegetable fats coconut oil and palm oil.
2. Monounsaturated fatty acids:
   Monounsaturated fatty acids have a beneficial effect on cholesterol levels. Olive oil and canola oil are good sources.
3. Polyunsaturated fats:
   Polyunsaturated fats can reduce the risk of cardiovascular diseases such as heart attacks. The omega-6 and omega-3 fatty acids are particularly important.
   Two of these fatty acids are “essential,” meaning they are essential to life. Since our body cannot build them up on its own, we have to supply these fatty acids with food. These are the omega-6 fatty acid linoleic acid and the omega-3 fatty acid alpha-linolenic acid (ALA).
   You should also consume omega-6 and omega-3 fatty acids in a certain ratio: the DGE recommends a ratio of omega-6 to omega-3 fatty acids of 5:1. contains fatty acids, you should eat more foods with omega-3 fatty acids eat.
   Give preference to vegetable oils that are rich in alpha-linolenic acid (ALA), such as linseed oil, rapeseed oil, walnut oil, soybean oil. Walnuts and flaxseed are also good sources. In addition to ALA, the omega-3 fatty acids also include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Good food sources of EPA and DHA are sea fish, especially high-fat species such as herring, mackerel, salmon, sardines, anchovies or tuna.

Omega-3 as a dietary supplement?

Many manufacturers of fortified foods or dietary supplements advertise high levels of omega-3 fatty acids. But: With a wholesome and balanced diet, you do not need an additional supply of omega-3 fatty acids. It makes more sense to eat a serving of fatty sea fish once or twice a week and use cooking oils rich in alpha-linolenic acid.

Recommendation: Ideally, you should eat more plant-based and less animal-based foods and prefer vegetable oils. Then you automatically consume fewer saturated and more unsaturated fatty acids. Especially recommended and all-round talents in the kitchen are rapeseed and olive oil. Nut oils are also a good choice.

Everyday tips for the menu

1. If you’re using about 2 teaspoons of fat spread and about 2 to 3 tablespoons of oil a day, you’re right. If you are economical with high-fat animal foods such as sausage and cheese, you can also be a little more generous with the oil.
2. If possible, measure fats and oils with spoons so that you get a feeling for the amount.
3. Use a maximum of one teaspoon of fat spread per slice of bread. Butter and margarine are equally suitable as spreads. However, if you have high cholesterol, you should prefer margarine with a high content of polyunsaturated fatty acids. Basically, it is advisable to compare the nutritional values ​​of different margarines before buying them – the respective fatty acid contents are indicated on the packaging.
4. Occasionally do without the fat spread, e.g. with creamy spreads such as cream cheese or quark and with high-fat sausages. Or try a few drops of olive oil or some mustard instead of fat spread!
5. Watch out for hidden fats! Some processed foods are mostly fat without you looking at them. With around 40 percent fat, potato chips are among the front runners, while salami and liver sausage consist of around a third of fat. But coffee with milk or latte macchiato should not be underestimated as a source of fat – with several cups a day, a lot of fat accumulates.
6. Above all, limit the consumption of sweet baked goods, French fries, fast food products and (fried) snacks. In addition to a lot of fat, these can also contain trans fatty acids, which can increase the risk of cardiovascular diseases.
7. Oily sea fish has a special status because of its high content of omega-3 fatty acids. The German Society for Nutrition recommends eating one or two portions of fish per week, including a 70 g portion of high-fat sea fish such as herring, mackerel or salmon.