How Much Fat Should You Eat?
How Many Fat Should You Eat?
While consuming too much fat can lead to a variety of health problems, it is important to eat the right kinds of fats. These fats are beneficial for the body’s metabolism, heart health, and absorption of essential nutrients. The USDA’s Dietary Guidelines for Americans recommend that you consume between 20 and 35 percent of your daily calories from fat. However, this amount can vary from person to person and isn’t a rule of thumb.
Experts recommend that you consume between 15 to 20 percent of your daily calories from monounsaturated fats and five to 10 percent of your calories from polyunsaturated fats. The rest of your diet should be comprised of less than 10 percent saturated fat and 0 percent trans fats. Fats are very energy-dense and contain two to three times more calories than carbohydrates and proteins. As a result, consuming too much fat can increase your body weight.
The Amount of Fat you Need to Eat Depends on your Age, Activity Level, and Overall Health.
Women with hormonal imbalances, for example, may need more fat than others. This is because fats are the building blocks of hormones. It is therefore essential to balance fat intake with carbohydrates and proteins to ensure your body’s health and metabolism.
Although there are numerous myths about how much fat you should eat, some fats are beneficial for our bodies. For example, whole milk is much healthier than low-fat milk. However, too much of any type of fat can cause health problems. To make it easier to manage your daily fat intake, there are a number of dietary guidelines on how much fat is healthy. The US Dietary Guidelines recommend that saturated fats should account for only 10% of your daily calorie intake. The rest of your fat intake should be comprised of polyunsaturated fats and omega-3 fatty acids.
The American Heart Association recommends that unhealthy saturated fats make up 5 to 6% of your daily fat intake. The recommended daily amount for teenagers is 20 percent to 30 percent of total calorie intake. This amount is based on age and weight. A healthy teenage boy or girl should consume between 1,800 and 2,200 calories a day. That equates to between 61 and 86 grams of fat. Depending on your activity level, you may require fewer or more calories from fat than this amount.
You can incorporate healthy fats into your diet by including them in your daily breakfast and snacks. Add some almond butter or nut butter to your oatmeal, or try making energy balls with nut butter or seeds. For a healthy snack, try adding a quarter of an avocado to a leafy green salad. This salad will give you a healthy dose of protein and fat.
For people with high cholesterol levels, limiting their fat intake is recommended as a way to reduce the risk of cardiovascular disease, diabetes, and obesity. The goal is to eat less than half of the recommended amount of saturated fats.
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