Diet And Daily Grams Of Fat

A healthy diet includes fat. Fat is an important source of energy for your body, and it aids in the absorption of some vitamins and helps make hormones. It also protects your internal organs and shields you from extreme temperatures. You probably don't need to be told it also gives your food some body and contributes to a pleasing taste. Your body needs it, and it safe to consume a bit of fat in every meal. The type of fat matters, however, as does how much of it you eat. The Dietary Guidelines for Americans 2010 says most American adults should get between 20 percent and 35 percent of their daily calories from fat. For healthy development, infants and toddlers need slightly more fat.

Healthy Diets

The Dietary Guidelines advise that most healthy Americans eat in such a way to give your body the nutrients you need in the right amount. Because of the prevalence of overweight and obesity among adults and children, most people need to eat fewer calories to control their weight. Most of your nutrients should be carbohydrates, in the form of whole grains, legumes, vegetables and fruits. Lean meats and healthy fats are also important in moderation. Public health authorities want you to consume more fiber and fish, as well as unsaturated fats. They also advise you to reduce your intake of solid fats, added sugar, sodium, cholesterol, refined grains and alcohol.

Fats in Dieting

For nearly two decades, the standard advice about weight loss was to lower the amount of fat you eat. Hundreds of fat-modified foods hit supermarket shelves, but Americans grew fatter than ever. The advice contains a germ of truth --- fat does have more calories than other nutrients and more calories can make your body store more fat. However, according to Harvard's School of Public Health, low-fat eating hasn't worked in weight loss, nor has it been conclusively linked with a lower risk of heart problems and certain cancers. Instead of focusing exclusively on how much fat you eat, more public health messages speak to the type of fat you eat. For example, the Dietary Guidelines for Americans 2010 advises you to cut back on saturated and trans fats and eat more mono- and polyunsaturated fats.

Omega-6 Fatty Acids

The Institute of Medicine has established intake recommendations for omega-6 and omega-3 fatty acids, both unsaturated fats. There are several types of omega-6 fatty acids, but most come from vegetable oils in the form of linoleic acid. Some nuts and seeds also contain them. Mayo Clinic preventive medicine specialist Donald Hensrud, M.D., says "When eaten in moderation and in place of the saturated fats found in meats and dairy products, omega-6 fatty acids can actually help promote heart health and brain function." The Institute of Medicine says adult men up to age 50 need about 17 g of omega-6 daily, and about 14 g after age 50. Women need 12 g and 11 g in the same age ranges.

Omega-3 Fatty Acids

You can also find omega-3 fatty acids in vegetable oils like soybean, canola and flax seed. They are also found in healthy doses in fatty fish like salmon, trout, sardines, mackerel and sardines. Omega-3s are involved with neurological development and growth, and they reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis, according to the University of Maryland Medical Center. The Institute of Medicine says from adolescence onward, men need 1.6 g of omega-3s daily and women need 1.1 g.

Bad Fat

Saturated fats and cholesterol, a fat-like substance, are also nutrients your body needs. The catch is, your body makes all its own so you don't need to consume any of these nutrients in your diet. In food, they serve no purpose other than providing extra calories. Too much saturated fat can also raise your blood cholesterol level. Trans fat may be an even worse fat to consume in your diet. Trans fat lowers your good cholesterol and raises your bad. The Dietary Guidelines advise you to limit them as much as possible. For these reasons, there are no guidelines for how much of these fats you should consume. Simply put, you don't need any.