Calculate your fat requirements
30% of total energy needs divided by 9,
. For example: 2,000 kcal × 0.3 = 600 kcal.
600/9 kcal = 66 g fat
In practice
The amount of fat the body needs per day varies
from person to person, but here is a suggestion:
- A serving of fatty fish (as a sandwich topping or for dinner)
- 20 hazelnuts
- 1 avocado
- 1 tablespoon cold-pressed oil
Example of a menu containing unhealthy fats
- Kalle, 50, isn't interested in food or cooking, and rarely works out
- 10–15 kg overweight
- Energy requirement of approximately 2,500 kcal
Example of an old daily menu:
Breakfast: 2–3 sandwiches with butter and cheese.
Snack: Soda (Kalle has a vending machine at work)
Lunch: Hamburger with salad and dressing
Snack: Coffee and a bun with coworkers at work
Dinner: Fish sticks and boiled potatoes
Evening snack: Coffee and a small piece of milk chocolate
What changes can you make to the menu? What dietary advice can you give Kalle to improve the fat composition of his meals?