The total calories that comprise your daily diet come from three macronutrients: fats, proteins and carbohydrates. Fats are necessary to maintain cell membranes, assist in the absorption of vitamins, maintain your immune system and provide energy for running your brain and body.
Daily Total Fat Limit
Consuming too many calories from fat creates health risks that include obesity, cardiovascular disease, diabetes and sleep apnea. Limit total fat to 20 to 35 percent of your daily calorie intake, according to MayoClinic.com. Do not let fat calories exceed 35 percent of your total calorie intake. For a 2,000 calorie-per-day diet, eat no more than 700 calories, or 78 g, of fat each day.
Saturated Fats
Different types of fat contribute to your overall total fat intake. Saturated fats, contained in animal products such as meats, poultry and dairy, increase cholesterol and blood pressure and heighten risk of coronary disease. Limit saturated fats to no more than 7 percent of your total daily calories.
Trans Fat
Trans fat is used in processed foods such as margarine, shortening, cookies, cakes, baked goods and fried foods. Trans fat increases cholesterol and heightens risk of heart disease. Limit daily trans fat intake to 1 percent of your total calories.
Healthy Fats
As much as possible, limit fat intake to monosaturated fats, such as olive or peanut oil; polyunsaturated fats such as vegetable oils, nuts and seeds; and omega-3 fatty acids, found in cold-water fish such as herring, tuna and mackerel. When consumed in moderate levels, these fats enhance heart health and improve immune system functioning.
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