At 9 kcal per gram, fat has more than twice the amount of calories as carbohydrate or protein and therefore it is easy to consume a lot of calories in a small amount of food. So although a small amount of fat is essential for health, too much particularly saturated fat, increases our risk of heart disease, certain types of cancer and obesity. For the active person, a high fat diet is probably going to be too low in carbohydrate and can leave muscles without the necessary fuel. For the golfer a diet high in saturated fats provides not only long term health risks but impedes performance with potential weight gain and a lack of energy providing fuel potentially causing fatigue and low concentration levels.

However, a small amount of fat is vital and regular exercisers should consume between 15 and 30% if their calories from fat. Unsaturated fatty acids, in particular omega-3 fatty acids, should take up the majority of our fat intake. Omega-3  reduces the risk of blood clotting and therefore heart attacks and strokes. They also help control inflammation and provide benefits of increased energy levels and stamina. These may be found in oily fish such as mackerel, salmon and sardines, dark leafy vegetables like spinach and kale, walnuts, pumpkin seeds and soybeans. Monounsaturated fatty acids also provide great health benefits and may be found in olive oil, rapseed oil, nuts, seeds and advocados. Saturated fatty acids can increase cholesterol level, which in time may result in clogging of the arteries and heart disease so we should aim to keep our intake of foods high in saturated fat to a minimum. Sources of saturated fatty acids include meat, lard, butter, full fat dairy products and products containing palm and coconut oil such as hard margarine, biscuits and processed snacks.

Ways of achieving a healthy intake of fat
·    Reduce sources of saturated fat eg.  butter, cream, fatty meat, cakes , pastries, biscuits, crisps, deep fried foods.
·    Be aware of hidden fat in processed foods and takeaways.
·    Trim any visible fat off meat and remove the skin from poultry. Choose lean cuts of meat.
·    Stir frying cooks foods quickly in just little oil.
·    Instead of frying, grill, boil, bake, microwave or bbq.
·    Use low fat Greek yoghurt or quark as a substitute for cream in cooking.
·    Substitute mayonnaise with yoghurt or fromage frais based salad dressings.
·    Eat monounsaturated and polyunsaturated fats, e.g. fish, olive oil, avocado, nuts and seeds.