It is a common misconception that eating well means avoiding all fats. In fact, fat is an essential nutrient for normal cell function, and some fatty acids must come from food. The more useful question is not whether to eat fat, but which sources to choose more often and how much fits within an overall balanced diet.
Why the type of fat matters
For adults, the World Health Organization advises that total fat should generally provide no more than 30% of daily energy intake to help prevent unhealthy weight gain at population level. It also advises choosing unsaturated fats in preference to saturated fats and trans fats. Read the WHO Healthy diet guidance for the source information.
Unsaturated-fat sources include fish, avocado, nuts, and sunflower, soybean, canola and olive oils. Saturated fat is found in foods such as fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard. Industrial trans fats may be present in some baked and fried foods, as well as certain pre-packaged snacks and foods.
Everyday ways to make a change
- At home: Consider steaming vegetables, or stir-frying them with a modest amount of cooking oil, instead of deep-frying them. When preparing meat, choosing leaner cuts or trimming visible fat is another option.
- At a hawker stall or cafe: If you are deciding between dishes, a meal with grilled, steamed or soup-based components may be an alternative to one centred on fried items.
- At work: For an afternoon snack, a small portion of unsalted nuts can be an option instead of pastries, wafers or fried packaged snacks.
- When shopping: Limit baked, fried and pre-packaged foods that are high in unhealthy fats, and make unsaturated-fat foods part of your usual food choices where practical.
Keep the bigger picture in mind
There is no need to label every food as simply “good” or “bad”. Meals, cooking traditions, budget, lifestyle and locally available foods all shape what is practical. A balanced approach may mean choosing foods containing unsaturated fats more often, while reducing foods high in saturated or trans fats.
Small, repeatable choices can be easier than trying to overhaul every meal at once. For more general health information, visit ISAW Medical.
This article is for general education and does not replace personalised advice from a qualified healthcare professional.