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A fat molecule consists of two kinds of parts: a glycerol backbone and three fatty acid tails. Glycerol is a small organic molecule with three hydroxyl (OH) groups, while a fatty acid consists of a long hydrocarbon chain attached to a carboxyl group.

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- Major source of energy
- Helps absorb vitamins and minerals
- Builds cell membranes in the body (cell membranes are made of fats)
- Helps cushion internal and reproductive organs
- Helps the body regulate and produce hormones
- It can contribute to the satiety of the food we consume
- Fun fact: it's the major form of stored energy in the body

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The Australian Dietary Guidelines do not set a RDI for fats, instead they recommend that total fat intakes should be ~30% of total daily energy intake.

In the attached link you can see they do however provide a daily allowance for "healthy fats" as 28-40g for adult men and 14-20g for adult women.

Fun fact: A normal person has between 25 and 35 billion fat cells, but this number can increase in times of excessive weight gain, to as many as 100 to 150 billion cells.

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The Australian Dietary Guidelines recommend the number of 'standard serves' we should consume from the five core food groups each day, for a nutritious and balanced diet.

The recommended intakes are an average to aim for each day. While it is normal to eat more of some foods on some days, and less on other days, what matters most is that you eat as close to these amounts as possible. This will ensure you're getting an adequate amount of energy and nutrients in your overall diet.

Separate Infant Feeding Guidelines exist (for healthcare workers) for children under 2 years of age, or click you can to download a brochure 'Giving your baby the best start'.

Visit www.eatforhealth.gov.au for further information on the Australian Dietary Guidelines and recommended intakes.

Recommended daily intakes
Recommended average number of standard serves per day
* Additional serves are allowed for taller or more active people. Nutrition Australia encourages people to choose additional extra serves from the five core food groups, and to limit serves of 'discretionary foods' to a maximum of one serve per day (approx. 600kJ).

Healthy fats

The Guidelines also include a daily allowance for additional unsaturated fats from spreads, oils, nuts or seeds:
The key to a balanced diet is to enjoy a variety of foods from the five core food groups, and to limit your intake of foods and drinks that are high in saturated fat, sugar and salt. Click here for more information on healthy eating for you.

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Australian Dietary Guidelines: Recommended daily intakes | Nutrition Australia

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The Australian Dietary Guidelines recommend the number of 'standard serves' we should consume from the five core food groups each day, for a nutritious and balanced diet. The recommended intakes are an average to aim for each day.

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- Rich in energy (2x as many kJ as carbs/protein)
- Fat produces 37 kJ/g when burned
- 1 gram of fat = 9.3kcal of energy
- Fun fact: Muscle weighs more than fat, so the more muscle you build = burn calories and maintain your weight easier.