Nutrition 101: Fats

Fat carries more energy than anything else you eat: 9 calories a gram, more than twice protein or carbohydrates. It also helps your body take up vitamins A, D, E and K, and makes food taste richer.

• Unsaturated fats: olive and rapeseed oil, nuts and seeds, avocado, and oily fish like salmon and mackerel
• Saturated fats: butter, cheese, cream, fatty meat and coconut oil

It’s best for most of your fat to be the unsaturated kind. Adding a little to meals, like oil on vegetables, nut butter on toast or a handful of nuts, is one of the easiest ways to raise your calories without making portions bigger.

Surplus sets your fat target at 30% of your calories.