How Much Fat Should I Eat Each Day?



How much fat is enough fat? What are the best fatty foods to eat, and is there even such a thing? 

A healthy eating pattern includes about 20% to 35% of your day’s calories from fat.

  • For a woman this means about 45 to 75 grams of fat a day
  • For a man this means about 60 to 105 grams of fat a day

Use these numbers as a guideline to compare how much fat is in a food or recipe with how much fat you should eat each day. Include a small amount – 2 to 3 tablespoons (25 to 45mL) – of unsaturated fat each day. This includes oil used for cooking, salad dressings and mayonnaise.

What are healthy fats?

  • Monounsaturated fat/ monounsaturates
  • Polyunsaturated fat/ polyunsaturates
  • Omega-6 fat
  • Omeg-3 fat

Unhealthy fats

  • Saturated fat/ saturates
  • Trans fat

Eating healthy fats and being aware of unhealthy fats will enable you to make better choices on the foods you eat. Eating good fats will help to keep blood cholesterol at healthy levels and help to prevent heart-related problems. Since February is heart health month we are sharing heart health ideas and information that we think would be useful for you! For more information follow the conversation on Twitter @HeritageGroup or LIKE us on Facebook/Century21Heritage 

For a FREE tool to help you to help you to achieve or keep a healthy weight that is easy to use click here.

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