644400af_et__Nutrition___Healthy_Eating__Description
[Recommended Amount Per Day] The USDA recommends that a maximum of 30% of your total daily calorie intake comes from fat. Most other sources/experts recommend something in a similar range, typically somewhere between 20-30 percent. So, if an example person eats 2000 calories per day, 20-30 percent of that would be 400-600 calories. And, since 1 gram of fat contains 9 calories, this works out to be about 44-66 grams of fat per day for this example person. [Sources] Almonds, walnuts, peanuts, other nuts and seeds, salmon, sardines, mackerel, other fish and fish oil, olive oil, canola oil, avocados. [Description] 
Fat Despite all of the crazy things you may have heard, fat is required by our bodies to function properly. For starters, certain vitamins can not be absorbed by the body without fat. It also plays an important role in healthy hair, skin and cell function and is the source of essential fatty acids, another extremely important part of our diet. I will also mention that the idea that "eating fat makes you fat" is a myth. As mentioned above, weight gain/loss is controlled by calories. If you supply your body with too many calories, you will gain fat. It won't matter what nutrient those calories came from (fat, protein or carbs), too much of anything will cause weight gain. Of course, not all fat is equal. Certain types (polyunsaturated and monounsaturated) should comprise the majority of your fat intake (sources of these "healthy" fats are listed in the right column). These "good" fats have been shown to lower blood cholesterol levels and the risk of heart disease. One specific polyunsaturated fat, the omega-3 fatty acid (found in fish, fish oil and walnuts), may be the most beneficial of all. On the other hand, there are certain types of fat that do the complete opposite (cause rather than prevent) and should be limited or even avoided completely. More on them below.
The Beginner's Guide To Diet, Nutrition & Healthy Eating
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