BBC – Health – Healthy living – Fats and sugars

Government guidelines recommend fats make up no more than 35 per cent of the energy in your diet, and that saturated fats should provide less than 11 per cent of total energy intake.

For the average woman, this means about 70g of total fat a day; for men, roughly 95g


To reduce the amount of fat in your diet, try the following:

  • Look for alternatives to cakes, biscuits and savoury snacks, which are often high in fat – try fresh fruit, dried fruit and cereal-based products
  • Trim any visible fat off meat and poultry
  • Buy lean cuts of meat and reduced-fat minces
  • Poach, steam, grill or bake food rather than fry it
  • Swap whole milk for semi-skimmed or skimmed
  • Opt for low-fat dairy products
  • If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads
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