FAT MAKES YOU FAT? The other day I posted my breakfast, which was a sourdough toast with 80 gr of av
FAT MAKES YOU FAT? The other day I posted my breakfast, which was a sourdough toast with 80 gr of avocado, 80 gr salmon, and some cherry tomatoes. And one of my followers asked me if there was too much fat in it, because I had both salmon and avocado, and they’re both rich in fat. My breakfast had 400 calories, of which fat 24 gr, carbs 28 gr, and protein 23 gr. Why is fat important? “Your body needs a regular intake of fat,” says Vasanti Malik, a research scientist with the Department of Nutrition at Harvard’s T.H. Chan School of Public Health. “Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most.” The most recent Dietary Guidelines for Americans have moved away from suggesting a specific amount of fat. However, they still emphasize keeping saturated fat intake to less than 10% of daily total calories, adding more foods with mono- and polyunsaturated fats to your diet. Monounsaturated fats are found in avocados and peanut butter; nuts like almonds, hazelnuts, cashews, and pecans; and seeds, such as pumpkin, sesame, and sunflower seeds. It is also in plant oils, such as olive, peanut, safflower, sesame, and canola oils. Polyunsaturated fats are found in plant-based oils like soybean, corn, and safflower oils, and they’re abundant in walnuts, flaxseeds, sunflower seeds, and fish like salmon, mackerel, herring, tuna, and trout. Dietary reference intakes suggest that adults consume 45% to 65% of their total calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.* Let’s go back to my breakfast and answer the question: I eat less than 2000 cal per day, and my fat intake for breakfast was 23 gr. Is it too much fat? * Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: National Academy Press; 2002. #fat (at Jeddah, Saudi Arabia) https://www.instagram.com/p/CVvDswKo9Lc/?utm_medium=tumblr -- source link