How Many Grams of Fat Per Day

How many grams of fat should you consume in a single day? - healthy fat consumption for weight loss, saturated and trans fatty acids.

How Much?

How Much Fat Daily?

When regulating the amount of fat going into our bodies, being told to restrict fat intake is both problematic and arbitrary. So, how many grams of fat are recommended daily?

AHA Recommendations

Recommended Fat Intake Per Day

The American Heart Association recommends limiting fat consumption to fewer than 30 percent of your daily calorie intake, which means if you consume 2000 calories a day, then you should not exceed eating more than 60 grams of fat every day.

♥ Too much fat in your diet can lead to health complications like heart disease, obesity, and type 2 diabetes.

But just as important as not exceeding this daily limit is monitoring the type of fat going into your body. Many foods contain a combination of healthy and not-so-healthy fats.

Go here to learn more about different types of fat.

By Type

How Much Fat Per Day by Type?

When considering how much fat should be incorporated into our diets, remember we should not eat more than 30% of our daily calorie intake.

♥ To maintain a healthy balance of fats in your diet, abide by these restricted percentages.

Saturated fat: less than 10% of your total calorie intake.

Monounsaturated fat: 10-15% of your total calorie intake.

Polyunsaturated fat: less than 10% of your total calorie intake.

Trans fats: avoid.

Nutrition Labels

Read Nutrition Labels to Track How Much Fat Per Day

Reading nutrition labels is one of the best methods for monitoring fat intake.

Creating an awareness of what goes into your body helps control not only what you eat, but how much you eat.

Although we would assume the information on a nutrition label is straight forward, it's important to pay attention to serving sizes.

A good example of noting serving sizes is with microwavable rice bowls.

Common sense leads us to believe one rice bowl equals one serving, yet the nutrition label on many companies lists it as two servings. So those of us not reading the nutrition labels would of course be consuming twice the calories, fats, and carbohydrates.

Another point of contention when reading labels comes from distinguishing the difference between products claiming to be low-fat and lower fat, also called reduced fat.

There is an important difference between the two.

♥ Low fat foods contain 3 grams of fat or less per 100grams; high fat foods contain 20 grams or more per 100 grams.

♥ Lower or reduced fat, on the other hand, means there is at least 30% less fat than the typical equivalent. In other words, if the typical version of the food is already high in fat, chances are, you are still eating a food high in fat.

You can use this handy little tool to help you determine if a food is too high in fat.

Help for You

Recommend My Grams of Fat Per Day for Me

Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.

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