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Fat Intake in Daily Diet - RDA for Fat - Daily Intake of Polyunsaturated, Monounsaturated & Saturated Fat

Fat in Daily Diet

Diet & Weight Loss Advice - Best Weight Loss Diet - Diet Nutrition Advice

How Much Fat Do You Need to Eat In Your Daily Diet?

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, here are the number of fat-grams you may eat, depending on your total calorie intake.

1200 calories/day = 40 grams of fat
1400 calories/day = 46 grams of fat
1600 calories/day = 53 grams of fat
2000 calories/day = 66 grams of fat

Recommended Fats/Oils

Diet and fat 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.

Related Information About Diet and Fat

Diet Fat, Cholesterol and Strokes
Diet Fat and Heart Disease

 

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