Although the word fat may have some negative connotations, some dietary fat is a necessary part of a healthy diet. Whether you are in a weight-maintenance mode or are trying to lose weight, learning how many fat grams of the different varieties of fats you need to consume each day can help you eat a well-balanced diet and meet your weight objectives.
Overall Recommendations
Fats play a vital role in the flexibility of your cell membranes and in the movement of nutrients from the foods you eat and the beverages you drink through your cells. Adults should consume no more than 30 percent of your daily calorie allotment from fat, as recommended by the American Heart Association. Each gram of fat contains nine calories. If you eat a 1,300 calorie diet, consume a maximum of 390 calories or 43 g of fat per day. For a 1,700 calorie diet, eat no more than 510 calories, or 57 g of fat a day. If you eat a 2,200 calorie diet, 660 calories can come from fat, which equates to about 73 g of fat.
Saturated Fat
Animal products such as red meat, full-fat cheese and butter are the primary sources of saturated fat. Some plant oils such as coconut and palm oil also contain saturated fat and are sometimes found in processed foods. Because saturated fat consumption contributes to your risk of developing heart disease due to high cholesterol, limit your saturated fats to 7 percent of your overall calories, suggests the AHA. If eating at a 1,300, 1,700 or 2,200 calorie level, that equates to 10 g, 13 g and 17 g of saturated fat per day. Just 3 oz. of beef ribs without the fat trimmed has 9.9 g of saturated fat, according to U.S. Department of Agriculture data.
Trans Fats
Trans fats occur in small amounts in both beef and dairy; however, many trans fats used in processed or ready-to-eat foods are created by adding hydrogen gas to liquid oils, according to the University of Maryland Medical Center. Trans fats increase your risk of heart disease and contribute to an increase in your bad cholesterol levels and a decrease in your good cholesterol levels. Eat no more than 1 percent of your overall calorie total from trans fat, reports the AHA. If you consume 2,200 calories, you can have up to 22 calories from trans fat, or less than 3 g. On a 1,700 and 1,300 calorie diet, consume less than 1.8 g and 1.4 g of trans fat, respectively.
Polyunsaturated and Monounsaturated Fat
Both polyunsaturated and monounsaturated fats are healthier fat choices. Both are liquid fats when stored at room temperature. Polyunsaturated fat stays in a liquid form even when refrigerated, while monounsaturated fat solidifies slightly when refrigerated. Eat all of your fat grams from these healthier fats, or if you also consume saturated and trans fat, limit it to about 22 percent of your total calories. At the 1,300, 1,700 and 2,200 calorie levels, you can have about 32 g, 42 g and 53 g of polyunsaturated and monounsaturated fats each day. Choose sesame seeds, walnuts, olive or canola oil or avocados to include in your diet.
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