Proper Fat Intake For A Woman At 50

Proper Fat Intake for a Woman at 50

May 15, 2011 | By Pha Lo

Although low-fat diets are often recommended for weight loss, eliminating fat altogether is not advised. Fat is an essential macronutrient that serves many critical functions -- insulating vital organs, supplying energy and aiding in the absorption of key vitamins. There are certain levels of fat intake that are proper for people at all stages of life. INcluding women who have hit age 50.

Recommendations

According to the 2010 USDA Dietary Guidelines for Americans, fat intake for 50-year-old women should fall within 20 to 35 percent of total calories. If a 50-year-old woman consumes 2,000 calories per day to maintain a healthy weight, then fat should come from 400 to 700 of those calories or from a total of 44 to 77 g per day.

Specific Fats

Not all fat is created equal, as some are more healthy than others. The majority of fat intake should come from monounsaturated or polyunsaturated sources, such as nuts and seed oils. Saturated fats should make up no more than than 10 percent of total fat consumption, and transfats should be avoided.

Food Sources

Adhere to the proper intake levels of fat by choosing healthy food sources that supply key nutrients with lower levels of fat. Cholesterol-free foods such as avocados, nuts, soybeans and black olives provide healthy unsaturated fat. A sample breakfast with moderate fat includes toast with light cream cheese, fruit and skim milk. Women have special calcium needs and should include low-fat dairy or other calcium-rich foods in their diets.

Significance

Staying within a recommended fat range leads to long-term health benefits. Low-fat diets aid with weight control to help reduce the risks of heart disease. While most Americans consume more fat than recommended, it's important to note that consuming too little fat is also detrimental to health. Eating fewer than 20 percent of daily calories from fat can interfere with proper absorption of key vitamins.