Lesson 4 of 5
Fats in your diet
Direct answer: Fats in your diet come from visible fats like oil and ghee, and from foods like nuts and seeds. ICMR-NIN's 2000 kcal plate uses 27g fats and oils a day, plus 35g nuts and seeds on the vegetarian plate or 30g on the non-vegetarian one, keeping total fat at about 30% of energy.
How much is 27g of oil?
Roughly what goes into a day's cooking; ICMR-NIN's sample diet charts use 20–30g oil depending on energy needs.
Which fats should I limit?
ICMR-NIN advises limiting cooking oils and saturated fats like butter and ghee, and avoiding partially hydrogenated oils (vanaspati).
Why include nuts and seeds?
They are part of the plate's fat and protein; Level 1's fats lesson covers what fats do.
FAQ
Is ghee allowed?
It counts within fats and oils; ICMR-NIN groups it with saturated fats to limit.
Do snacks add fat?
Yes, check total and saturated fat on the label (Module 6).
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Tables 1.2a–1.2b (PDF p. 24 / printed p. 7); fats guidance, PDF p. 27 / printed p. 10; diet chart oil amounts 20–30g, PDF pp. 80 and 82 / printed pp. 63 and 65
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The Balanced Diet: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.