The CDC recommends that adults keep their fat intake at 20% to 35% of their daily calorie total. Children and teens may have 25% to 35% fat per day.
There are different types of dietary fats. Some are better for you than others. What are the different types of dietary fat?
Polyunsaturated Fats and Monounsaturated Fats
These fats are the best for a healthy diet. They are usually liquid at room temperature, but there are also sources of poly and monounsaturated fats in some foods.
- Avocado
- Canola oil
- Corn oil
- High oleic safflower oil
- Nuts
- Olive oil
- Safflower oil
- Soybean oil
- Some fish
- Sunflower oil
- Walnuts
These are fats that are solid at room temperature. The American Heart Association recommends that we limit our intake of saturated fats. Some sources of saturated fats include:
- Palm and coconut oil
- Meats, especially red meat
- Cheeses
- Whole fat milk and milk products, including ice cream
- Butter and cream
Trans fats
Trans fats are created when liquid oils are changed to a solid. These are also called partially hydrogenated fats. They have been proven to raise bad cholesterol levels and are considered unhealthy. They should be avoided. Sources include:
- Commercially prepared cookies, crackers, and pies.
- Foods fried in partially-hydrogenated oils
Sources:
Saturated Fats. (March 29, 2009). Retrieved March 29, 2009, from American Heart Association Web site: http://www.americanheart.org/presenter.jhtml?identifier=3045790Nutrition for Everyone - Dietary Fat. (December 3, 2008). Retrieved March 29, 2009, from Centers for Disease Control and Prevention Web site: http://www.cdc.gov/nutrition/everyone/basics/fat/index.html
Olive Oil Health Benefits Studies News Directory. Retrieved March 29, 2009, from Lachaal Olive Oils Web site: http://www.lachaal.com/index.php?src=news&srctype=lister
