Wednesday, November 27, 2013

The American Heart Association's Nutrition Committee strongly advises the fat guidelines for healthy Americans over age two.

  1. Limit total fat intake to less than 25–35% of your total calories each day;
  2. Limit saturated fat intake to less than 7% of total daily calories;
  3. Limit trans fat intake to less than 1% of total daily calories;
  4. The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
  5. Limit cholesterol intake to less than 300 mg per day, for most people.
  6. For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume less than 16 g saturated fat, less than 2 g trans fat and between 50 and 70 grams of total fat each day (with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, seeds and vegetable oils).