Diet Nutrition Information
Recommended Daily Allowance for Fat (RDA) - Optimum Intake Monounsaturated, Polyunsaturated, Saturated Fat - Trans-Fats

Dietary Fat: Daily Needs

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Recommended Daily Fat Intake

Guidelines for Total Daily Fat Intake

The World Health Organization (WHO), along with the US government and most main stream dietetic organizations and nuritionists, suggest we limit our daily intake of dietary fat to 30 percent of our calories.

Best Types of Dietary Fat

Unsaturated fats (monounsaturated and polyunsaturated) are healthier than saturated fat. According to most diet experts, of the 30 percent total fat allowance, no more than one third should be saturated fat. (Note: saturated fat is also known as hydrogenated or trans fats.)

How to Calculate Fat Grams per Day

  • 1200 Calorie Diet - Recommended Fat Content
    30 percent of 1200 is 360 calories; at 9 calories per fat-gram, this means we should eat no more than 40 grams of total fat, per day. A maximum of 13 grams may be saturated fat.
  • 1600 Calorie Diet - Recommended Fat Content
    30 percent of 1600 is 480 calories; at 9 calories per fat-gram, this means we should eat no more than 53 grams of total fat, per day. A maximum of 17 grams may be saturated fat.
  • 2000 Calorie Diet - Recommended Fat Content
    30 percent of 2000 is 600 calories; at 9 calories per fat-gram, this means we should eat no more than 66 grams of total fat, per day. A maximum of 22 grams may be saturated fat.

Fat Intake and Heart Health

Most heart experts and heart associations suggest a slightly lower total daily intake of dietary fat, typically in the range 20-25 percent of calories. If you have high cholesterol, you should reduce your saturated fat intake to an absolute minimum, and reduce your consumption of cholesterol-containing foods.

Dietary Fat Resources

Best Fats in Diet
Best Cooking Oils
What are Essential Fatty Acids?
Health Benefits of Essential Fatty Acids
Omega-3 Fish Oils
Omega-3 Essential Fatty Acids
Omega-6 Essential Fatty Acids
What is Monounsaturated Fat?
What is Polyunsaturated Fat?
What is Saturated Fat?
What are Trans-Fats?
Questions About Cholesterol in Diet

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