5. Low-fat and full-fat foodstuffs. Fat provides vital, (essential) fatty acids and fat-containing foodstuffs do also contain fat-soluble vita¬mins. Fat is particularly high in energy, therefore, too much dietary fat stimulates overweight, possibly also cancer. Too many saturated fats promote over the long term the onset of cardiovascular dis¬eases. Preferentially use vegetable oils and fats (e.g. rapeseed oil and Soya oil and the ensuing spreads). Beware of invisible fat that is mainly contained in meat product, mild products, cakes and sweets and in fast food and ready-meal products. A total of 70 – 90 grams of fat per day suffice.