Fat is often perceived as an unhealthy nutrient and thus shunned in the diet. Others love rich-tasting foods with fat in it to satisfy taste cravings, but cringe at the thought of the accumulating calories. You don't have to completely avoid fat, but you should moderate how much you eat. Knowing the recommended daily range of total fat, saturated fat and trans fat can help guide you in your food choices.
Total Fat
The American Heart Association recommends 56 to 78g or less of total fat a day, based on a 2,000-calorie diet. If you eat more or fewer calories a day, keep your total fat at no more than 25 to 35 percent of your total calories. For example, if you consume 1,800 calories daily, then multiply 1,800 by .30 (30 percent) to get 540 calories. Divide by 9--because there are 9 calories in 1g of any fat--and your total daily fat allowance would be 60g. If you want a lower amount of fat, multiply your total calories by .25 (25 percent), and then divide by 9.
Saturated Fat
Saturated fat is usually solid at room temperature. Intake should be limited to 16g or less per day, based on 2,000 calories, recommends the American Heart Association. The American Heart Association also recommends you keep saturated fat consumption as low as possible because saturated fat is associated with raising cholesterol levels, which can increase risk for heart disease and stroke. If you need to adjust the saturated fat intake to your daily calories, the American Heart Association recommends to limit saturated fat to less than 7 percent of total daily calories.
Trans Fat and Cholesterol
Trans fat, a fat that is chemically made to be more solid at room temperature, is associated with raising "bad" blood cholesterol levels and lowering "good" cholesterol levels. The American Heart Association recommends limiting trans fat to less than 2g per day, based on 2000 calories per day, or less than 1 percent of total calories per day. Cholesterol is a fat present in animal products. The American Heart Association recommendation is 300mg or less per day, and is lower if you already have high levels of "bad" cholesterol.
Other Fats
Other fats such as polyunsaturated and monounsaturated fats tend to be liquid at room temperature and less saturated. These fats are associated with reducing cholesterol levels and decreasing risk for heart disease and stroke, according to the American Heart Association. You should increase your percentage of monounsaturated and polyunsaturated fats in place of saturated fats and trans fats. Keeping within the 56 to 78g daily limits of total fat, and eating a higher percentage monounsaturated and polyunsaturated fats, makes your diet more heart-healthy.
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