Fat is one of three macronutrients that you need to consume in your diet, along with protein and carbohydrates. Fat is a key energy source that helps produce hormones and protects your vital organs. Dietary fat should account for a substantial percentage of your total calories. Dietary Reference Intakes for all types of fat are set by the Institute of Medicine (IOM).
Total Fat
According to the IOM, fat should account for 30 to 40 percent of the total calories for children aged 1 to 3, and 20 to 35 percent the total calories for all older age groups. Fat contains 9 calories per 1 g, so children aged 1 to 3 who consume a 1,600-calorie diet should aim to get 53 to 71 g of total fat each day. Older individuals who consume a 1,600-calorie diet will want to consume about 35 to 62 g of fat each day.
Polyunsaturated Fats
Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are key components of your body's cells and promote neurological growth and development, skin health and, when consumed in the diet, can help reduce unhealthy cholesterol levels and lower your cardiovascular risk. All individuals should aim to consume 5 to 10 percent of their total calories from omega-6 fatty acids and 0.6 to 1.2 percent from omega-3s. This translates to 9 to 18 g from omega-6 fatty acids and 1 to 3 g from omega-3 fatty acids for a 1,600-calorie diet.
Saturated and Trans Fats
Saturated and trans fats are two types of fats that have a high correlation with cardiovascular disease. The IOM does not set recommended dietary allowances for either of these substances, and you should try to consume little, if any, of these fats. Unfortunately saturated and trans fats are prevalent in fatty, greasy and packaged foods, making them difficult to avoid. The American Heart Association (AHA) advises consuming less than 7 percent of your total calories from saturated fat and 1 percent from trans fat. These percentages amount to 12 g of saturated fat and less than 2 g of trans fat for someone consuming a 1,600-calorie diet.
Cholesterol
Most foods that are high in fat are also high in cholesterol. Like saturated and trans fat, the IOM does not set RDAs for this substance. The body needs a small amount of cholesterol, although the liver produces enough on its own so you really don't need any in your diet. The AHA recommends consuming less than 300 mg of this waxy substance a day, regardless of total caloric intake. Diets with too much cholesterol can result in clogged arteries, strokes and heart attacks.
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