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You know healthy fats like salmon, avocado, and extra virgin olive oil are ideal for you, but will you drink too much? Up to date Dietary Guidelines for Americans don’t?provide a strict maximum depending upon how much total fat you ought to eat (though they actually recommend keeping saturated fat consumption to less than Ten % of one’s daily calorie intake). And since you are aware of, healthy fats obtained in foods like avocado, nuts, salmon, and extra-virgin olive oil have some of benefits: They have your body with lasting energy, keep you feeling full longer, and help the body absorb fat-soluble vitamins. However, all dietary fat-both unhealthy trans and unhealthy fat and good-for-you monounsaturated and polyunsaturated fats-is more calorie-dense than protein and carbohydrates, so eating too much could lead to extra weight.
If you are generally healthy adult, I suggest getting anywhere from around 25 to 35 % of one’s daily calories from mostly monounsaturated and polyunsaturated fats, a moderate amount. (So if you eat, say, 2,000 calories on a daily basis, target 65 grams or more of fat, that’s corresponding to roughly one avocado plus 2 1/2?tablespoons of EVOO.) A registered dietitian looks from your diet and tailor that number to fit your needs.
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Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of drugs on the NYU School of Medicine.
