Recommended Amount Of Fat in the Diet:
A common advice is to let 25-30% of the energy needed be covered by fat and the rest by carbohydrates. However, experts do not agree at this point. Some recommend a low carbohydrate diet with more fat, and others recommend a high carbohydrate diet with a low fat amount. In either case, the combined intake of fat and carbohydrates should not be much higher than your daily energy consumption if you have a normal or wanted weight. If you want to lose weight, this combined amount must be lower. If you want to gain weight, it should be higher.
The Right Mixture of Fat Types:
The right mixture of different fat types is as important as the amount of fat in the diet to keep good health. However, you must not take the percent ratios given here to literally, since there is little agreement about the exact ratios that should be recommended. Furthermore, if you have an active lifestyle that demands much energy, this is best achieved by increasing the amount of carbohydrates and mono-unsaturated fat.
Mono-unsaturated fat - Ideally as much as 35% of the fat consumption should be from this type of fat. You can find this fat in olive oil and walnut oil.
Omega-6-poly-unsaturated fat - 30% of the fat consumption should be from this fat type. You find it in soy oil and corn oil.
Omega-3-poly-unsaturated and omega-9-poly-unsaturated fats - 20% of fat consumption should be of these types. You find them in fish oil and in fat fish. If you suffer from inflammatory conditions like rheumatism and intestinal inflammation, you will probably benefit from increasing the amount of these fat types and reduce the amount of other fats.
Saturated fat – Not more than 15% of the fat consumption should be saturated fat. Saturated fat is found in fat from mammals, coconut fat and in milk.
Cholesterol - The cholesterol level in the body depends upon the combined amount of consumed cholesterol itself and saturated fat. To keep the cholesterol level right, you should not consume too much saturated fat and not very much of food containing cholesterol like eggs and organ meats.
Trans-fat - This type of fat should ideally not be a part of the diet at all. Margarine, cookies, snacks and often also bread contain this type of fat. It is therefore important to reduce the consumption of margarine, cookies, smacks and to check the composition of the bread.
Conjugated linoleic acid - This is perhaps the only trans fat acid that is benevolent in some amount. It is found in natural milk fat and you can buy dietary supplements of this substance. A small amount of this CLA may help keep your skin healthy and may help you to reduce weight.
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