Health aspects of fats

Fats are a source of fuel for your body (1 gram of fat supplies 9 kcal), they ensure the uptake of vitamins A, D and E in the body and they supply essential fatty acids. Fat are a main part of the structure of cell membranes and are the precursors from which many hormones are made. Therefore, you need fats to build cells and for the immune system. Furthermore, the subcutaneous adipose tissue acts like a good blanket and prevents heat loss. Nutrition experts recommend a level of fat intake of a minimum of 20 percent and a maximum of 40 percent of the total energy intake.

The largest part of the fat intake must preferably consist of monounsaturated and polyunsaturated fatty acids, because these fatty acids lower the cholesterol level. A low cholesterol level reduces the risk of cardiovascular diseases. Saturated fatty acids in contrast, and in particular trans fatty acids, increase the cholesterol level. Saturated fatty acids may, therefore, only form a maximum of 1/3 of the fats in the diet, while for trans fatty acids the intake should be under 1% of the total intake of energy.

The recommended amounts

Because every fat consists of a combination of saturated, unsaturated and sometimes also trans fatty acids it is important to consider the ratio in which these occur. Government policy is aimed in particular at reducing the intake of saturated fatty acids, seeing that the intake of these is still well above the recommended level (13% of the calories comes from saturated fat while the recommended amount is 10 energy percent or 22 – 27 grams per day). See the table below for the recommended amounts.

Nutritional standards for adults and children from the age of 4

Type of fat	Recommended daily amount per day for men	Recommended daily amount per day for women
Total fat	minimum of 55 grams maximum of 110 grams at desired weight and a maximum of 83 - 97 grams when overweight	minimum of 44 grams maximum of 88 grams at desired weight and a maximum of 67 - 78 grams when overweight
Saturated fatty acids	< 27 grams	< 22 grams
Trans fatty acids	< 2,5 grams	< 2,2 grams
Linoleic acid	11 - 22 grams*	9- 18 grams*
Alpha-linolenic acid	2,5 grams	2,2 grams
Fish oil fatty acids EPA plus DHA	450 mgrams	450 mgrams

* This amount is based on the recommendation of 4-8 en% from the WHO for the prevention of chronic diseases. Reference dietary intake for women 2000 kcal and for men 2500 kcal.
Sources: Dietary Guidelines (IN Dutch: Richtlijnen Goede Voeding), Netherlands Health Council 2006. Dietary reference intakes: energy, proteins, fats and digestible carbohydrates.

With reference to the polyunsaturated fatty acids it is important to have an intake of both omega-3 and omega-6 fatty acids, namely a minimum of 9-11 grams linoleic acid (omega-6) and 2.2 - 2.5 grams alpha-linolenic acid (omega-3). Linoleic acid is present particularly in vegetable oils such as sunflower oil, and alpha-linolenic acid in among other things walnuts and linseed, soya oil and rape seed oil. Both essential fatty acids are also present in most margarines and liquid cooking and frying products. The intake of linoleic acid is around the recommendation level, but this is not the case for ALA and fish fatty acids. The Health Council of the Netherlands recommends a daily intake of 450 mg for the fish fatty acids EPA and DHA. This recommendation is not achieved by most of the population because most people do not eat enough fish, particularly fatty fish (fish twice a week, of which one should be a fatty fish). Recently, fish fatty acids are now being added to some margarines.

People who are overweight also need a certain amount of fats in their diet, however, the upper limit is lower. The recommended amount of fat for these people is a maximum of 35 energy percent. Overweight is usually a question of an imbalance between food and exercise. In order to restore the balance it is important that the diet contains as much nutrients as possible but provides as little calories as possible.