It’s important to note that fat is essential to your daily food intake. However, it can be confusing to determine which fat is a good fat and how much fat is too much. So, I decided to tackle that topic today to shed some light and clear up the confusion involving fats.
There are guidelines that suggest 20 to 30 percent of your daily calories should come from fats with no more than 10 percent from the saturated fat variety. So if your diet consists of 1800 calories per day, then 40 to 60 grams should consist of fats and to help with the confusion I’ve broken down the different types of fats below. You will also find the recommended portions listed after each type.
Saturated Fats – these are supposedly considered the ‘bad fats’. However, with the conflicting news that we receive almost daily, researchers are now wondering if this fat is truly linked to heart disease as it was previously thought. While the studies are trying to determine the evidence behind saturated fats; one way you can determine if a fat is of the saturated type is that it remains solid at room temperature. To keep your portions under control try: 1 tablespoon of (salted) butter which contains 12g fat, 102 calories or 1 tablespoon of coconut oil containing 14g fat, 117 calories, or 3 oz cooked beef (85% lean) which contains 13g fat, 212 calories.
Polyunsaturated Fatty Acids (PUFAs) – unlike the saturated fats that remain solid at room temperature, these fats tend to be liquid at room temperature, like oils and are often plant-based foods. These fats have been found to help reduce the risk of Type 2 diabetes and heart disease by helping to improve cholesterol. Some PUFAs you can try consist of 1 tablespoon of safflower oil, peanut oil, soy oil or other vegetable or nut oil which contain 14g fat, 120 calories or 1 ounce of dry-roasted sunflower seeds which contain 14g fat and 165 calories.
Monounsaturated Fatty Acids (MUFAs) – these particular unsaturated fatty acids have been found to improve cholesterol levels as well as steady your blood sugar levels. Try adding these to your diet: 1/4 avocado which contains 7g of fat and only 80 calories, 10 large green olives which contain 4g of fat and 40 calories or 1 tablespoon of organic peanut butter which contains 8g of fat and 94 calories.
Omega-3 Fatty Acids – these are good fats and may help protect against cardiovascular disease. Although its a good fat it is very difficult to get the sufficient amount needed daily. In order to get 500mg of this healthy fat per day you would have to eat salmon 3 times a week which for some may be a difficult task. However, these fats are found in different fish such as salmon, tuna and sardines and help to fight inflammation in the body. You can find these healthy fats in capsule form or you can eat 3 ounces of cooked salmon which contains 4g of fat and 114 calories or 1 can of sardines (3.75 ounces) in oil which contains 11g of fat and 191 calories. If you don’t like these types of fish you can also get your Omega-3′s by consuming 1 ounce of walnuts which contains 18g of fat and 185 calories.
Omega-6 Fatty Acids – these fats help you absorb more vitamins from your foods. However these particular fats should be taken in combination with the Omega-3 fatty acids for the best results. The ration should be 1 to 1 of Omega-6 and Omega-3 fats where most American diets consist of 20 to 1 ratio of Omega-6 and Omega-3 fatty acids. Try adding these to your diet: 1 tablespoon of almond butter which contains 9g of fat and 98 calories or 2 tablespoons of Caesar salad dressing which contains 17g of fat and 163 calories.
It’s important to understand that fats should be a part of your daily diet however it must be consumed in small doses. Just like everything else in life, anything in large quantities can be harmful so remember that moderation not elimination is the key to a healthier lifestyle.