What is dietary fat?

Why dietary fat matters

Your body needs fat, but it is very energy-dense and the type you eat matters.

What fat does:

• forms the walls of many of your cells
• helps you absorb vitamins A, D, E and K
• helps you feel satisfied after a meal

It's very energy-dense: Cleveland Clinic notes that every gram of fat has 9 calories, more than double the 4 in a gram of carbohydrate or protein, so a heavy hand with oil adds up fast.

The type matters as well:

• Unsaturated fats from nuts, seeds, fish and most vegetable oils are the better choice.
• Too much saturated fat and any trans fat raise your heart risk.

Dietary fat in Indian food

Use less oil and choose better fats.

In the kitchen:

• Measure cooking oil with a spoon rather than pouring from the bottle.
• Use liquid oils like mustard or groundnut for everyday cooking.
• Enjoy ghee in small amounts rather than generous dollops.

Cut down on:

• deep-fried snacks
• bakery items
• anything made with vanaspati

Get good fats from a small handful of nuts, alsi or til seeds, and fish if you eat it.