Surprisingly, there is no Recommended Dietary Allowance (RDA) for fat intake. The Mayo Foundation for Medical Education and Research writes, "We know that as little as one tablespoon of vegetable oil a day provides our needs for essential fatty acids."

The American Heart Association recommends* limiting dietary fat to 30% of total daily calorie intake. If you are overweight, need to lower blood cholesterol or have other medical concerns, you may need less than the recommended 30%. What happens if you reduce your fat intake below 20% of the total energy intake you need? You might get hungry quicker. Here’s the trick, incorporate a high fibre food component in your daily diet, this way you can stay full longer.