A healthy diet includes a balanced rotation of proteins, carbohydrates, vitamins, minerals, and fats. Yes, this applies even when you are watching your weight. But this fat is not to be confused with ultraprocessed and junk food. Fats are an integral food group required for maintaining the health of our brain and brawn. Today, we tell you how important it is to include healthy fats in our diet, and what happens to the body when you go overboard during dinner?
Deepalakshmi, registered dietitian at The Cleft & Craniofacial Centre, Sree Balaji Medical College & Hospital, shared that fat is a macronutrient that helps to provide energy. It also supports brain development and hormone production, plays an important role in cellular function, and protects organs.
“The ideal amount of fat to consume during dinner depends on daily calorie needs and activities. The World Health Organization (WHO) recommends that total fat intake be less than 30% of the total energy needs,” said the dietitian.
For example, a person consuming 1500 kcals/day will need about 25% fat/day, which is about 41 grams a day. For dinner, they can consume about 10-15 grams of fat. However, she added that this amount can vary depending on meal composition and nutrition plan.
Dietitian Ketaki Mungi added that ideally, fat intake should be moderate during dinner, and include around 20-30% of your meal’s total calorie intake. “A 500-calorie dinner amounts to about 10-15 grams of fat. It ensures satiety without overwhelming digestion before bedtime,” she explained.
Too much fat causes weight gain and obesity (Source: Freepik)
Consuming excess fat at dinner, beyond the ideal amount, can cause weight gain, especially from calorie-dense foods. In some cases, it can cause bloating and indigestion if it’s from processed food sources. In some cases, trans fat or saturated fat can impact heart health by raising cholesterol levels. “The WHO also recommends limiting saturated fats to less than 10% of total energy intake, and trans-fats to less than 1% of total fat intake,” said Deepalakshmi.
Mungi agreed, sharing how excess fat at dinner, especially from unhealthy sources, can lead to indigestion, discomfort, bloating, and weight gain over time. It can also disrupt sleep patterns due to slow digestion.
Story continues below this ad
What should you consume and avoid at dinner time?
Mungi shared that healthy fats from omega-3 sources are ideal for dinnertime consumption. “Consider including fatty fish like salmon, chia seeds, flaxseeds, or fish oil supplements. These options provide anti-inflammatory benefits and support heart health while balancing omega-3 and omega-6 fatty acids,” she listed.
Both warned people against eating fried and fast foods, as they are high in saturated and trans fats. Processed meats and baked foods should also be included on the list.
“An initiative by FSSAI warns against using RUCO or repurposing used cooking oil. It highlights that during frying, several properties of oil are altered, and Total Polar Compounds (TPC) are formed on repeated frying. The toxicity of these compounds is associated with several diseases such as hypertension, atherosclerosis, Alzheimer’s disease, liver diseases,” said Deepalakshmi.
She added that, to safeguard consumer health, FSSAI has fixed a limit for Total Polar Compounds at 25 percent, beyond which vegetable oil shall not be used.
Story continues below this ad
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
