How Much Fat do You Eat Per Day – Things You Need To Consider
When it comes to the intake of dietary fat, maybe not a single person disagrees more on how much is too much or how much is too little fat intake than the American people and the health experts from the modern world.What is the deal with the healthy fats?
Everyone seems to have their own opinion of what the healthy fats truly are. Some have recommended butter and some turn to almonds. Which one you should believe in?
How Much Fat do You Eat Per Day
The intake of fat has been a controversial diet for quite some time now, along with the conflicting scientific researches on both the high and the low fat, and with this we can see how easily the American public can be confused and why all of them have simply given up on the quest of trying to consume healthy fats.
What are all we supposed to do? Which is the advice that we should follow when it comes to the personal fat intake and how much is right for every individual?
How does a person gets fat? – it’s not from the fats! It is true that a low fat dieting plan led to the Americans increase of sugar intake in the late 80s. With all the dieting products that came out from the woodwork, sugar was put into anything that was fat free, low fat, and artificially flavored. In another word, the fat was taken out from the foods and the ingredients in the junk food went up very fast!
Both the sugar and the fat can be bad for one person’s health, so by exchanging one with the other you will not make much sense when it comes to the foods which are packaged. The real problem here was the increase of the calories, regardless of whether they come from a butter that is sugar free or from candy that is fat free.
So, with this in mind, what about the whole foods? What about all the nuts, seeds, olive oil, olives, even the eggs and the cheese? Is it all fat harmful or is the butter really coming back?
If you want to know something more about the intake of fat, you have come to the right place, so keep on reading. Too much is not healthy and too little is not healthy too.
After all of this, it is up to you and your body, as well as looking up into some researches yourself to see what the science is saying about consuming fats and how much of it in a day is enough for you. But, until you get the hang of things yourself, here are several things that you can take advantage of and some facts that can be of hand to you and will help you decide how much fat is right for you and how to start off your day with the proper amount of fat in your meals.
- See the healthy fat as a condiment, not as the main ingredient in your meals – one definitely healthy way for you to approach the fat is to look at it as a daily treat for you. Look at it in such way that it is not necessarily something that you need to include in each of your meals. It is very difficult to consume five serving of veggies each day without feeling full at the beginning of the meal, but try consuming five tablespoons of oil with it or five servings of nuts. This will make things a lot easier for you right? The high fat foods do not take as much space in the stomach, and this is why you will not feel as full as quickly as you would by eating more produce.
- Keep the portions of fats from one to two tablespoons per each meal – many foods contain their own natural amounts of fat, so even if you decide not to add any fat to your meal from the high fat foods, such as the nuts or the olive oil you will get your fat intake from the legumes, grains and most proteins. Also, the avocados are known to be filled with fats, as well as the acai purree and other foods that are rich in fiber such as chia and flax seeds. Even the oats have an omega 3 fatty acids and are one of the highest fat containing grains of them all. When it comes to adding fats such as peanut butter or almond butter, you do not have to consume all of them at the same time in order to experience all the benefits from their satiety factors and heart healthy benefits. And what about the foods such as the dark chocolate? Here, you must remember only one thing – portion size is the key.
- At meals, set your focus on veggies, fruits and whole grains – instead of putting your focus on the fats at each of your meals, focus on the veggies, fruits, and whole grains instead. Then simply add small amounts of items such as avocados, seeds and nuts and see how that makes you feel. From here on you can choose denser options, but make sure you focus on basing your diet on the foods which are shown to be beneficial for your health.
- Don’t believe that the fat free means there are no calories – the fat free foods are still filled with calories, so keep that in mind whenever you’re making a food choice.
Final summation is, keep an eye on the size of your portions and use your intuition at all times. If you are serious about making a change in your lifestyle, consider tracking your dieting plan too.