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Fats are an integral part of Indian cooking. Fat is used in many forms as cream, butter, oils, margarine, vanaspati in cooking. Fat not only provides flavour but is an excellent source of energy. Every gram of fat provides 9 calories. Intake of limited amount of fats is essential as they provide vital essential fatty acids and fat soluble vitamins. Fats are of three basic types which are saturated, monounsaturated and polyunsaturated it is important that fats are used judiciously in the right proportions (also read fats and fast foods).

Fats: use sparingly

: 20 ml / day
Fats that can be taken in moderation: groundnut oil, sunflower oil, safflower oil, rice bran oil, blended oils.
Fats to be avoided: saturated fats like ghee, vanaspati, butter, malai.
Foods to be avoided: Fried foods, chips, Fried Farsan, samosa , bhajiya, sev, Pakoda, Faphada, cakes, pastries, etc.
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