What’s the right amount of fat?

I want to talk about the fat in your diet. When it comes time to lose weight one of the first steps is to switch to a low fat diet. I want to caution you not to drop your fat intake too low. Yes, you need to watch the fat calories, but some fat is needed everyday for optimal health.

Fat is an essential component of a healthy diet providing energy and the fat soluble vitamins A, D, E, and K. Some types of fat even reduce your risk for certain chronic diseases, such as heart disease.

What’s important is the amount and type of fat. I recommend restricting fat intake to ~30% of your total daily calories. This would mean if you are consuming 1500 calories per day, 450 calories or 50 grams would come from fat sources.

Now, you need to make sure these fat sources are healthy. Here are examples of healthy fat sources to include in your diet in moderation:

Olive oil
Avocados
Seeds
Nuts
Peanut butter
Fish

Some fat in your diet actually promotes weight loss by helping you feel full longer, decreasing your likelihood to snack too much and overeat!

All the best,

Lisa Nelson RD
Be Heart Healthy and Lose Weight