Q: "How much good fat (i.e. olive oil, etc) should we have in a day?"
Judy Franzon, via email
A: Accredited Practising Dietitian Zoe Wilson replies:
“Fats are essential for good health, but too much fat can contribute to weight gain as it’s a very concentrated form of energy. The daily recommended amount of fats is 20–30 per cent of your total energy intake (or about 30–60g per day for women and 40–80g per day for men). It is also important to try to limit your saturated or ‘bad’ fats to less than 10g per day. An example of how to consume approximately 60g fat with less than 10g saturated fat throughout the day would be: 1 tablespoon vegetable oil, 2 teaspoons canola-based table spread, 1/2 medium avocado, 12 almonds and a 95g tin of flavoured tuna.”