Nutrition and Health
Dietary sources for different types of Fats
| Type of fat | Dietary sources | Dietary recommendations |
| Polyunsaturated fatty acids (PUFA) n-6 | sunflower, safflower, corn and soya oils; spreads made from these; nuts; seeds; meat | At least 1.0% of daily total energy intake |
| PUFA n-3 | oil-rich fish, such as salmon, pilchards, mackerel, sardines, trout; rapeseed, soya and walnut oils and spreads made from these; flaxseeds (linseeds); green leafy veg | At least 0.2% of daily total energy intake. For fish specifically, two portions a week, one of which should be oily fish (e.g. mackerel, sardines, salmon) |
| Monounsaturated fatty acids (MUFA) | olive and rapeseed oil spreads made with these oils. Meats, nuts and seeds | 12% of daily total energy intake |
| Saturated fatty acids (SAFA) | full fat dairy products, butter, lard, dripping and suet. Fatty meat, meat products cakes, biscuits, savoury snacks, spreads | 10% of daily total energy GDAs Women 20grams Men 30 grams |
| Trans fatty acids (TFA) | Some cakes, biscuits, confectionery, savoury snacks, butter, beef, lamb | DRV: 2% of daily total energy |
Source: Department of Health COMA report "Dietary Reference Values for Food Energy and Nutrients for the United Kingdom" 1991.
