Fat is a specific macronutrient that can be found in several food groups. Teenagers can determine the appropriate amount of fat to consume at each meal using the U.S. Department of Agriculture's dietary guidelines and recommendations from the Institute of Medicine. Recommended fat intake is generally expressed in calories or grams rather than serving size, though serving sizes of foods do affect the amount of fat consumed.
Teenage Caloric Recommendations
According to the USDA's 2010 manual "Dietary Guidelines for Americans," sedentary, moderately active and active male teenagers require about 2,000 to 2,400, 2,400 to 2,800 and 2,800 to 3,200 calories each day, respectively. Female sedentary, moderately active and active teenagers require about 1,800, 2,000 and 2,400 calories each day, respectively. A moderately active teenager, according to the USDA, is one who receives the physical equivalent of walking 1.5 to 3 miles a day at a rate of 3 to 4 mph, in addition to any normal activity associated with daily life.
Daily Fat Requirements
The Food and Nutrition Board of the Institute of Medicine produces acceptable macronutrient distribution ranges, or AMDRs, for all three macronutrients, including fat. The AMDR for fat for teenagers is 25 to 35 percent of daily caloric intake. Use this guideline to calculate your daily fat needs. For example, a moderately active female teenager would need between 500 and 700 calories from fat each day. Fat contains 9 calories per 1 g, so this teenager would need about 56 to 78 g of fat each day.
Fat Serving Sizes
Simply divide your daily fat requirements by the number of meals you eat each day to calculate your appropriate fat serving size for each meal. For example, the teenager described previously would need about 167 to 233 calories, or 19 to 26 g, of fat per meal if she consumed three meals each day.
Specific Fat Guidelines
While all types of fat can help you meet your daily fat needs, the majority of your dietary fat should come from unsaturated sources. Unsaturated fats can help lower blood cholesterol and glucose levels, improving cardiovascular health. Saturated and trans fats, however, can raise blood cholesterol levels and increase the risk of cardiovascular disease. Unsaturated fats should account for at least 70 to 80 percent of your fat intake, and the American Heart Association recommends limiting saturated and trans fat to 7 and 1 percent of your total caloric intake each day. A moderately active female teenager would then need to consume about 150 calories, or 17 g of unsaturated fats each meal, while limiting saturated fat to 47 calories, or 5 g each meal and trans fat to 7 calories, or 0.7 g, per meal.
Healthy Fat Sources
Vegetable oils, nuts, seeds, legumes and fatty fish are rich in unsaturated fats and are generally the best sources of dietary fat, according to the Harvard School of Public Health. Meat and milk tend to be high in total fat, saturated fat and cholesterol and are typically not heart-friendly sources of dietary fat. Avoid fried and packaged foods to reduce the risk of trans fat intake, and choose soft tub margarine over butter.
References
- USDA; MyPyramid; Watch Your Portion Sizes
- U.S. Department of Agriculture; Dietary Guidelines for Americans; 2010
- Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005)
- MayoClinic.com: Dietary Fats: Know Which Types to Choose; February 2011
- American Heart Association: Know Your Fats; May 2011
- Harvard School of Public Health: Fats and Cholesterol; 2011
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