Fat
Intake
How Much Fat Do You Need to Eat In
Your Daily Diet Plan?
Recommended Daily Fat Intake
Official guidelines for daily fat intake recommend we eat no more
than 30 percent of our calories from fat. Of these fat calories,
no more than one third should be from saturated fat (inc.
trans-fats/hydrogenated fat), due to it's association with heart
and circulatory disease, while the remainder of these fat calories
should come from polyunsaturated or monounsaturated fats/oils.
Grams of Fat in Diet Per Day
Assuming a maximum of 30 percent calories from fat intake, here are the
number of fat grams you may eat, depending on your total calorie
intake.
1200 calories/day = 40 grams of fat intake
1400 calories/day = 46 grams of fat intake
1600 calories/day = 53 grams of fat intake
2000 calories/day = 66 grams of fat intake Recommended Fats/Oils
Diet and fat intake experts are leaning more towards recommending greater use
of monounsaturated fats (like olive oil), along with omega-3
essential fatty acids found in foods like fish oils, flaxseed oil
and walnuts. Unrefined, organically produced oils are more diet
nutritious and healthy.
Fat is Calorie-Dense - Go Easy for Weight Loss
All types of fat are energy dense. Fat contains 9 calories per gram.
Because fat contains so many calories it is easy to consume too
many calories from fat and this, in turn, may contribute to weight
problems. Convenience and fast food, cookies, candy and commercial
snacks are typically high in fat and should be consumed in
moderation. |
