# data[].attributes.body
- Also known as lipids
- During digestion are broken down into fatty acids like diglycerides and fatty acids
- Rich in energy, 2x as many kJ as carbs or protein
- Cushions internal and reproductive organs
- Carrier for fat soluble vitamins and phytochemicals
- All children need fats to grow
- Types of fats include:
--> Monounsaturated
--> Polyunsaturatedd
--> Saturated
--> Trans fats

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Saturated fat
Butter, cream
Coconut, Palm oil
Fat on meat
Chocolate
Crisps, snacks
Fries, fast food
Takeaways
Monounsaturated fats
Olive oil
Canola oil
avocadoes
Peanuts, peanut oil
Most nuts
Eggs
Mono margarine
Polyunsaturated fats
Walnuts
Wheatgerm
Poly margarine
Sunflower oil
Soybean oil
Grapeseed oil
Cornseed oil
Trans fats
hydrogenated oils
Takeaway foods
Donuts
Muffins
Pastries
Pies
Biscuits

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Age and gender | Daily allowance for additional unsaturated fats
1-2 years | 7–10g
2-3 years | 4.5g
4-11 years | 7-10g
12-13 years | 11-15g
14-18 years | 14-20g
Men under 70 | 28-40g
Women under 70 | 14-20g

# data[].attributes.body
Animal Sources
- Meat (visible fat on meat)
- Bacon fat, sausages
- Oily fish (herring, salmon, sardines)
- Fish liver, cod liver oil
- Milk
- Butter, cream
- Cheese

Plant Sources
- Avocado
- Olives
- Nuts (macadamia, almonds, walnuts)
- Seeds (sesame, sunflower, flax)
- Coconut
- Palm oil
- Legumes (peanuts)

# data[].attributes.body
What is recommended? - Based on an average 8700kJ requirement

Fat
- 30% of total energy intake = 70g/day

Saturated Fat
- <10% fo total fat intake = <25g/day

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Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Fat helps

Lower the risk of heart disease and stroke.

Lower bad LDL cholesterol levels, while increasing good HDL.

Prevent abnormal heart rhythms.

Lower triglycerides associated with heart disease and fight inflammation.

# data[].attributes.body
Eating fats makes you fat = MYTH
- You will only gain fat if you eat above your daily caloric maintenance level