Dietary Fat Should Be Less Than What Percentage Of Daily Caloric Intake?

Dietary Fat Should be Less Than What Percentage of Daily Caloric Intake?

Mar 15, 2011 | By Graham Ulmer

Fat plays a central role in energy metabolism, hormone production, insulating and protecting vital organs and storing and transporting fat-soluble vitamins in the body. Dietary fat should account for a significant portion of your total calories. The exact amount of fat you need depends in large part on your physical activity level. Diets too high in fat can result in cardiovascular problems, while too little fat can decrease hormone production, metabolism and muscle development.

Percent of Calories

The Institute of of Medicine, which sets dietary reference intakes for all nutrients, recommends consuming between 20 and 35 percent of your total calories from fat. If you consume 2,000 calories a day, you would then need about 400 to 700 calories from fat. Fat is a key source of energy for individuals who receive a high level of activity, so highly active people will want to aim for the higher end of this scale.

Omega Fatty Acids

The majority of your fat should come from unsaturated sources such as fish, seafood and nuts. While saturated fats can cause adverse health effects, the fatty acids found in these foods can reduce cholesterol and cardiovascular risk. Specifically, omega-6 fatty acids should account for 5 to 10 percent of your total calories, while omega-3 fatty acids should represent about 0.6 to 1.2 percent.

Saturated Fat

Saturated fat can cause fatty buildup in the arteries, resulting in heart disease. You should generally limit your saturated fat intake to 7 percent or less of your total calories and ultimately strive to get none. Red meat and dairy products can be high in saturated fat, as can processed, sugar foods like candy and packaged desserts.

Trans Fat

Trans fat is a specific type of fat that food companies use to increase the shelf-life of products. You can find trans fat primarily in packaged foods such as snack products and desserts. Trans fat has a strong correlation with coronary heart disease, high levels of cholesterol and obesity. Try to limit your trans fat intake to less than 1 percent of your total calories.

Cholesterol

Cholesterol is a waxy substance that resembles fat and commonly exists in fatty foods. Cholesterol serves some important functions for your body, such as the production of hormones and bile salts. Your liver produces about 1,000 mg of cholesterol on its own, however, which is enough to meet your daily needs. Excessive amounts of cholesterol can cause arterial plaque and cardiovascular issues. Try to limit your cholesterol intake to 300 mg a day.