Quantity and quality are determining

Prefer vegetable fats


Fat provides 9.3 kilocalories (kcal) per gram and is therefore the most energy-rich nutrient. The following applies: fat makes you fat, pay attention not only to the daily amount but also to the quality. Always prefer vegetable fats and save with animal fat.

Due to the high energy density, it is important to pay attention to your fat intake, especially if you have a weight problem. At the same time fat serves as a carrier of fat-soluble vitamins (E, D, K, A) and is used to build up body tissue. For this reason, overweight persons with diabetes in particular should use fat sparingly and consume no more than 30% of the energy required in this form. Especially with hidden fat many calories can be saved. Weight loss improves the metabolic situation and insulin works better.


Fat is absorbed through food from the following sources:

  • Spreadable fat (e.g. butter, margarine)

  • Cooking fat for cooking and salads (e.g. vegetable oils)

  • Hidden fats (e.g. meat, sausage, milk and dairy products, pastries, sweets, snacks, convenience foods, fast food)

The main source of fat is the hidden fats.


In nutrition, both the amount and the quality of fat are crucial. Fat quality is determined by the composition of fatty acids. Due to their content of unsaturated fatty acids, vegetable oils are of higher quality than animal fats, which contain predominantly saturated fatty acids. Unsaturated fatty acids (like omega-3 fatty acids) have a positive effect on blood lipid values and the cardiovascular system. Vegetable fats are e.g. olive, rapeseed, soya, nut and seed oil. These oils should not be heated and are rather less suitable for frying. Nuts and avocado also contain many good fats.



  • Use fats and oils sparingly

    • 1 - 2 tablespoons of vegetable oil daily

    • max. 1 level tablespoon of spreadable fat daily

  • Prefer vegetable oils

    • for cooking e.g. rapeseed oil, corn oil

    • for salads e.g. walnut-, linseed-, pumpkin seed oil

    • Attention: use cold-pressed oils only for cold kitchen

  • Consume nuts, kernels, seeds (natural) regularly but in moderation

  • Consciously watch out for hidden fats

  • Use high-fat dairy products (e.g. whipped cream, crème fraîche, fatty cheeses) sparingly

  • Preferably use lean meat and sausage products (e.g. loin, ham)

  • Consume high-fat foods and dishes rarely (e.g. fried foods, ready meals, fast food)

  • Prefer low-fat preparation methods such as cooking, steaming, steaming, roasting, grilling