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As the holidays approach, traditionally associated with conviviality and the pleasures of the table, the issue of excessive caloric intake, particularly from saturated fats, comes to the forefront. International guidelines emphasize limiting saturated fats to 10% (WHO suggests 5%) of daily caloric intake, though new evidence points to a less rigid approach. The health impact also depends on dietary sources and the overall dietary context. Recent studies highlight the importance of incorporating more unsaturated fats, whole grains, fruits, vegetables, and legumes, promoting a ‘positive nutrition’ approach that enhances health without sacrificing taste and conviviality, especially during festive occasions.  

Addressing the topic of nutritional recommendations as we prepare for holiday meals and dinners may seem out of place, especially when the focus is on saturated fats, which are inevitably present in the dishes we’ll enjoy with family and friends in the coming days. Nutritional guidelines continue to emphasize limiting their intake. This is confirmed by a scientific report published just this week, which will serve as the foundation for the U.S. dietary guidelines through 2030. Regarding saturated fats, it shares the recommendation of the Italian guidelines for healthy eating to limit their consumption to no more than 10% of total daily calories. From this perspective, there is nothing new: this value remains the nutritional target recognized by experts for prevention, due to the long-established association between high saturated fat intake and increased blood cholesterol levels, a significant risk factor for cardiovascular diseases.

NEW PERSPECTIVES: THE ROLE OF FOOD SECURITY

However, the message from experts who authored the U.S. report seems less rigid than in the past and takes into account findings from more recent studies. These studies suggest that the issue is not so much (or not only) how many saturated fats we consume, but also which food sources we choose and how we compose our diet as a whole. Numerous epidemiological studies now indicate the absence of negative associations (and in some cases, the presence of positive correlations) with the consumption of cheese or chocolate, which are among the richest sources of saturated fats but also provide other nutrients and biologically active minor compounds with beneficial health properties. Furthermore, as the WHO has also acknowledged, limiting dietary saturated fats effectively reduces cardiovascular risk only if this reduction is accompanied by an increase in the intake of unsaturated fats (often referred to as ‘good’ fats), particularly polyunsaturated fats, such as those found in vegetable oils, nuts, and fish.  

GLOBAL DATA AND THE MEDITERRANEAN DIET

These considerations are further supported by insights from the Global Burden of Disease Study, a comprehensive international research project that periodically assesses the impact of diseases, conditions, and specific risk factors—including diet and lifestyle—on mortality and morbidity across different regions of the world. Notably, among the primary dietary risk factors for premature mortality (which, incidentally, do not include saturated fats), excessive sodium intake, and thus salt consumption, is a leading factor. This is followed by insufficient intake of foods such as whole grains, fruits, vegetables, legumes, seeds, and nuts, as well as nutrients like polyunsaturated fats. These are characteristic components of the Mediterranean diet, known for its positive health implications, yet remain underconsumed. The consumption targets set by experts for these ‘good’ components, in terms of daily intake for an overall adequate diet, are still far from being met, even in countries like Italy, where food variety should not be a limiting factor. A similar trend is observed for another metric highlighted by this extensive study: years of life lost due to diseases and disabilities—a key indicator for evaluating the global burden of diseases.

POSITIVE NUTRITION: THE FUTURE OF DIET

This is where the concept of ‘positive nutrition’ comes into play—an evidence-based approach that emphasizes focusing on the elements we need to increase in our diets. Consuming more fruits, vegetables, whole grains, legumes, and prioritizing sources of unsaturated fats can have a much greater positive impact than mere restrictions. This guidance can also be applied when planning holiday menus, allowing for enjoyment of taste and the pleasure of conviviality, another hallmark of balanced diets, including the Mediterranean diet.

*Franca Marangoni is the Scientific Director of NFI – Nutrition Foundation of Italy

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