How much fat can you eat?Updated 12 days ago
Fat in the Diet – Quality Over Quantity
Fat is not just a source of energy, it’s also an essential nutrient. The body needs fat to absorb certain vitamins, support hormone function, and provide essential fatty acids that it cannot produce on its own.
What Matters:
It’s not just how much fat we consume — it’s what kind.
🔍 Fat Types and Recommendations:
| Fat Type | Daily Caloric Share | Key Sources | Recommendation |
|---|---|---|---|
| Saturated fats | Less than 10% | Butter, cheese, sausage, fatty meat, hydrogenated fats | Use sparingly |
| Monounsaturated fats | 15–20% | Olive oil, rapeseed oil, avocados, nuts | Should be the main source |
| Polyunsaturated fats (essential) | 7–8% | Plant oils (e.g. flaxseed oil), fatty fish (salmon, mackerel, herring) | Important for heart and brain health |
| Total fat intake | Up to 35% | — | Acceptable if fat quality is high and no health issues are present |
AMC Cooking Makes Smart Fat Use Easy:
The A by AMC cooking method allows you to roast and cook without adding fat, helping reduce unnecessary saturated fats.
This gives you control:
Use high-quality oils like olive or rapeseed oil only where needed – e.g., in salad dressings or added after cooking.
Bottom Line:
A by AMC doesn’t promote “no-fat” cooking, it promotes intelligent fat use:
Reduce unhealthy fats (animal-based and hydrogenated)
Include essential fats from fish and quality plant oils
Cook in ways that preserve vitamins and flavor, so less fat is needed overall