Solid fats and added sugars make up a significant portion of the typical American diet, accounting for about 35 percent of the total calorie intake, according to the Dietary Guidelines for Americans 2010. The USDA Center for Nutrition Policy and Promotion in conjunction with the National Institutes of Medicine urge each person to reduce their consumption of these foods to meet the recommended intake, protect against heart disease and promote good health.
Fat Intake
Fat performs many functions within the body making it one of three vital macronutrients. Fat promotes the absorption of fat-soluble vitamins including vitamin A, E, D and K. The body also uses fat as a structural component of cell membranes and to produce hormones. Although necessary, the National Institute of Medicine Food and Nutrition Board recommends adults limit the total fat intake to 20 to 35 percent of their total calories. In addition, The American Heart Association stresses the importance of understanding the different types of fat and provides recommended intakes for each type.
Types of Fat
Fat occurs in four different forms -- polyunsaturated, monounsaturated, saturated and trans -- that differ in how the fatty acids link together. Saturated fat and trans fat, often referred to as the solid fats, can cause high blood cholesterol levels, according to the American Heart Association. Saturated fat should account for less than 7 percent of your total daily calories, while trans fat should account for less than 1 percent. Therefore the majority of your fat intake should include polyunsaturated and monounsaturated fats.
Sugar Intake
Sugar is classified as a carbohydrate, another of the vital macronutrients. Sugar occurs naturally in many foods such as fructose found in fruits and lactose found in milk. The body breaks down these sugars into glucose -- the form of sugar that cells need for energy. The term "added sugar" refers to sugar added to a food during processing, preparation or at the table. Although added sugars serve a function, to add sweetness or provide texture or viscosity to a food, they also increase the number of calories in a food. Although Americans consume an average of 16 percent of their calories in added sugars, they should only account for 5 to 15 percent of calories, according to the Dietary Guidelines for Americans 2010.
Significance
Failing to follow the recommended intake of fat and sugars can cause health concerns. Although the body processes added sugars the same as naturally occurring sugars, foods with added sugars provide few, if any, essential nutrients or dietary fiber. Consuming added sugars and solid fats in excess makes it difficult to meet the recommended essential nutrient intakes within calorie limits, leading to excessive calorie intake that causes weight gain. Becoming overweight or obese increases the risk of diabetes and heart disease. Following the recommended intake for fat and sugar allows you to eat more nutrient-dense foods that promote good health.
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