Monounsaturated fat is considered a good fat since it is not derived from animal sources and does not contribute to an increase in cholesterol and LDL's (Low Density Lipoproteins).
Guidelines
USDA Guidelines suggest that 20 to 35 percent of your daily Calories should come from fat. Two thirds or more of your Calories for fat intake should come from monounsaturated and polyunsaturated fat sources.
Benefits
Monounsaturated fat provides your body with vitamin E, energy and aids in the transporting of fat soluble vitamins A,D, E and K throughout your body.
Sources
The best sources of monounsaturated fat are nuts and plant-based vegetable oils such as canola oil, olive oil, high oleic safflower oil and sunflower oils.
Intake
We get most of our monounsaturated fat intake by adding plant-based oils to our cooking and food preparation.
Considerations
Monounsaturated fats are healthy and needed by the body, but they are also higher in calories per gram than protein or carbohydrates.
References
- "NSCA's Essentials of Personal Training", Earle & Baechle; 2004
- Health: Dietary Guidelines for Americans; 2005
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