8 Fish-Free for Life: Why Plant Omega-3s are Better for You and the Environment
blood pressure, blood clotting, the immune WHO recommendations for daily fat intake
system and inflammatory responses.
Type of fat Percentage Grams required for women Grams required for men
How much fat?
of total energy (19-50) consuming (19-50) consuming
In 2003, the World Health Organisation
1,940 calories/day (kcal) 2,550 calories/day (kcal)
(WHO) and the United Nations Food and
Agriculture Organisation (UN FAO) issued a
joint recommendation setting out how much Total fat 15-30 32.3-64.7 42.5-85.0
of each fat we need – monounsaturated,
saturated and polyunsaturated. They
Saturated fat Less than 10 Less than 21.6 Less than 28.3
measured it in calories (see table, right).
Many people eat too much fat and to hit
Polyunsaturated fats 6-10 13.0-21.6 13.3-28.3
these targets, would have to cut down on
the total amount they eat but particularly
Omega-6 5-8 10.8-17.2 14.2-22.7
their saturated fat. Consumption of
omega-6 fats has shot up with the popularity
Omega-3 1-2 2.2-4.3 2.8-5.7
of oils such as sunflower and corn oil (and
the processed foods that contain them) and
these, too, may need to be reduced. On the
Food Standards Agency recommendations for the maximum number of portions
other hand, most people need to increase
of oily fish we should be eating each week (a portion is about 140g)
their omega-3 intake.
Two portions of oily fish Four portions of oily fish
How much oily fish?
In 2004, the UK Food Standards Agency
issued guidelines on oily fish intake (see
Girls and women who might have a baby one day Other women
table, right).

Women who are pregnant or breastfeeding Men and boys
The lower limit for breastfeeding mothers
and pregnant women (two portions rather
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