Not all fats are created equal -- several types of fats fall under this nutritional category and not all of them are bad for you if consumed in moderation. Healthy fat sources help your body absorb fat-soluble vitamins, keep your immune system functioning properly and help to maintain healthy cell membranes. However, unhealthy fats can contribute to high cholesterol and heart disease. Understanding the fats you need in your diet, and in what quantities, can help you stay healthy.
Unsaturated Fats: The Healthy Choice
Unsaturated fats are the preferred fat sources in your diet. This is because unsaturated fats are associated with helping your heart and overall health when consumed in moderation, according to HelpGuide.org. These include monounsaturated and polyunsaturated fats. These fats have a different chemical structure than "bad" sources of fats such as saturated and trans fats, which are associated with increased cholesterol levels.
Fat Intake
When compared to nutritional sources such as carbohydrates and proteins, your overall fat intake percentage is smaller. The United States Department of Agriculture recommends limiting your fats intake to between 20 and 35 percent of your daily calories. Ideally, this amount should come from all unsaturated fat sources. However, the USDA recommends that no more than 10 percent of your total daily calories come from saturated fats.
Calories
Another way to look at the recommended fat percentage in your daily diet is to think in terms of calories. Fat contains 9 calories per gram, according to MayoClinic.com. If 20 to 35 percent of your diet comes from fats, this translates into 400 to 700 calories from fat per day or 44 g of fat to 77 g of fat if you are following a 2,000-calorie diet.
Dietary Sources
Knowing what food sources contain unsaturated fats and which do not can help you meet your daily fat requirements making the best choices possible. Two types comprise unsaturated fats --- polyunsaturated and monounsaturated. Examples of healthy monounsaturated fats include oils such as olive, canola, sunflower, peanut and sesame. Avocados, olives, nuts and peanut butter also this healthy fat.
Polyunsaturated fat examples include soybean, corn and safflower oils. Sesame seeds, sunflower seeds, tofu, soymilk and fatty fish, including salmon, tuna, mackerel and herring also are polyunsaturated fat sources. Pay careful attention to serving sizes to ensure you do not exceed your recommended daily fat and calorie intake.
References
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- United States Department of Agriculture; Dietary Guidelines for Americans 2005 Chapter 6 Fats; 2005
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- HelpGuide.org; Choosing Healthy Fats: Good Fats, Bad Fats and the Power of Omega-3 Fats; Melinda Smith, M.A., et al.; April 2011
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