I’m following a low carb diet (less than 150g per day) and know I need to balance this out with healthy fats. My book says 0-4 portions but how many grams is this equal too?
Good morning, thanks for your question. If you are following a low carb approach then the number of portions of fat recommended per day is 5-10 ( see page 40 of your handbook), the 0-4 portions you refer to is recommended for a low fat diet. 'What is a portion?' can be found in your handbook on page 49 . Here you see that a portion of fat is 10g (2 tsp) butter lard ghee, coconut oil, suet, dripping or goose fat, it's the same amount for liquid oil ( preferably extra virgin olive oil), 10ml or 10g, 2tsp of mayonnaise or 10ml oil based salad dressing. A portion of fat is 1 tablespoon of double cream, 30g of nuts or a rounded tbsp of nut butter. 200mls of cows milk or dairy free option, 175g of yoghurt or fromage frais or 30 grams of cheese.
I hope this helps you to ensure you are having the correct quantities to keep you both healthy and full.
