Best Bodyweight Exercises Jason Ferruggia
Food and Nutrition Board, Institute of Medicine, National Academies. 2002. Dietary Reference Intakes: Applications in Dietary Planning. Washington, D.C.: National Academies Press. © 2003 by the National Academy of Sciences. Reprinted with permission from the National Academies Press, Washington, D.C. organizations. As with protein, a range of levels of fat intake is associated with good health. The AMDR for total fat is 2035% of total calories. Although more difficult for consumers to monitor, AMDRs have also been set for omega-6 fatty acids (5-10%) and omega-3 fatty acids (0.6-1.2%) as part of total fat intake. Because any amount of saturated and trans fat increases the risk of heart disease, the Food and Nutrition Board recommends that saturated and trans fat intake be kept as low as possible: Most fat in a healthy diet should be unsaturated.
For advice on setting individual intake goals, see the box “Setting Intake Goals for Protein, Fat, and Carbohydrate.” To determine how close you are to meeting your personal intake goals for fat, keep a running total over the course of the day. For prepared foods, food labels list the number of grams of fat, protein, and carbohydrate. Nutrition information is also available in many grocery stores, in published nutrition guides, and online (see For Further Exploration at the end of the chapter). By checking these resources, you can keep track of the total grams of fat, protein, and carbohydrate you eat and assess your current diet.
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In reducing fat intake to recommended levels, the emphasis should be on lowering saturated and trans fats (see Table 8.3). You can still eat high-fat foods, but it makes sense to limit the size of your portions and to balance your intake with low-fat foods. For example, peanut butter is high in fat, with 8 grams (72 calories) of fat in each 90-calorie tablespoon. Two tablespoons of peanut butter eaten on whole-wheat bread and served with a banana, carrot sticks, and a glass of nonfat milk make a nutritious lunch high in protein and carbohydrate, and overall relatively low in fat (500 calories, 18 grams of total fat, 4 grams of saturated fat). By comparison, 4 tablespoons of peanut butter on high-fat crackers with potato chips, cookies, and whole milk is a less healthy combination (1000 calories, 62 grams of total fat, 15 grams of saturated fat). So although it’s important to evaluate individual food items for their fat content, it is more important to look at them in the context of your overall diet.