Dietitians of Canada

Fat

Some fat is essential in the diet, but it’s important to choose the right kind of fat. Eating Well with Canada’s Food Guide recommends that adults consume a small amount (about 30 – 45 mL or 2-3 tablespoons) of unsaturated fat each day. That’s the kind of fat found in oil, salad dressing, soft margarine and mayonnaise. It’s also found in nuts, seeds, avocado and fatty fish.