Fat is an essential macronutrient that is a vital part of a healthy diet. Not all fats found in food are the same, and the type and amount of fat you eat is important. Polyunsaturated and monounsaturated fats are two types of unsaturated fats that are associated with good health. You can obtain adequate amounts of unsaturated fats daily from a variety of healthy foods.
Function
Fat provides energy for the body --approximately 9 calories for every gram. Fat is necessary for the development, production and maintenance of many parts of the body. Brain development, hormone production, blood clotting and skin maintenance are some of the functions all require fat. Fat is also vital for the transportation and absorption of many vitamins. Consuming unsaturated fats in place of saturated fats is associated with improved blood cholesterol levels and reduced risk for heart disease, notes the MayoClinic.com.
Daily Recommendation
The American Heart Association recommends a diet that includes 25 to 35 percent of total calories from fat. The majority of those calories should come from unsaturated fat. If you consume 2000 calories daily, aim for 40 to 77 g of unsaturated fat daily. Less than 7 percent of those calories should come from saturated fats. Always remember to limit your fat intake, because fats provide more calories than carbohydrates and protein. Your fat requirements may vary based on different health factors and activity levels. Consult a registered dietitian for your personalized nutritional requirements.
Fat Sources
Unsaturated fats are abundant in many plant-based foods and certain fish. Common sources of polyunsaturated fat include vegetable oils such as safflower, soybean, sunflower, sesame and cottonseed oil. A variety of nuts and seeds are also sources of polyunsaturated fat. Examples include almonds, walnuts and flax seeds. Fish rich in unsaturated fat include cod, herring, trout, tuna and salmon. You can find monounsaturated fat in avocados, olive oil, canola oil and many nuts and seeds. Many of these foods also provide sources of essential fatty acids known as omega-3s.
Diet Considerations
Saturated fat is found in many animal products such as meats, poultry, dairy and lard. In addition to limiting saturated fat, you should also avoid trans fat, found in many foods such as margarine, desserts, processed foods and baked goods. At the grocery store, always check the fat and total calorie content of foods to remain within your recommended fat intake. Always choose foods with the least amount of saturated and trans fat.
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