OILS AND FATS: The Ministry of Health recommends caution when consuming oils and fats and emphasizes the urgent need to reduce their consumption. Do not consume more than one serving a day of vegetable oils, olive oil or margarine free of trans fats.


  • What else is written in the Brazilian Food Guide about oils and fats?
  • Serving sizes for oils and fats
  • Dietetic and cooking techniques: oils and fats
  • Cultural and historical curiosities: oils and fats
  • Scientific information about oils and fats
  • A healthy, appropriate and caring diet
Oils and fats are extracted from plants and animals. Cooks classify oils as those obtained from plants, and fats those obtained from animals. But there are exceptions, such as coconut oil. (Em inglês não funciona). Fats that are liquid at room temperature are called oils and those that are solid are called fats. So, no matter what kind of fat it is, one gram contains much more energy than one gram of carbohydrates or proteins, and can lead to weight gain if consumed in excess.
Solid fats, in addition to the high energy content, make the heart work harder by impairing blood flow.
Fats are highly palatable and are among the main substances responsible for a food’s aroma. Fatty acids are responsible for the smell of food that spreads in and around the kitchen being either mouth-watering or disturbing. Fatty acids are released from the oils and fats during the cooking process. Unhealthy substances are produced when oils and fats are overheated.
Foods with too much fat not only contribute to weight gain but often cause nausea and malaise.
In Brazil, the consumption of fats has increased significantly. For this reason, the Ministry of Health passed a law that limits the addition of fats in processed foods. When buying processed foods, read the labels carefully and avoid those with:

  • 5 g or more of saturated fat per 100 g of product;
  • 2.5 g or more of fat per 100 ml of product;
  • 0.6 g or more of trans fats per 100 g or 100 ml of product;
  • 400 mg or more of sodium per 100 g or 100 ml of product.