Despite the rallying cry against fat, your body does require it. Fat is a valuable energy source. It transports fat-soluble vitamins needed for growth and metabolism. Plus, it makes food taste good.
But the question is: How much fat should we eat daily?
The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) recommends that we consume 30 percent or less of our total daily calories from fat, with 10 percent or less of those calories from saturated fat (the kind that can clog arteries). Your daily fat intake is based on how many calories you eat each day. Here’s a chart to help you figure out what you need:
Figure out how much fat you really need for good health.
| If you eat this number of calories daily: | Total fat per day (grams) | Total saturated fat per day (grams) |
| 1,600 | 53 or less | 18 or less |
| 2,000 | 65 or less | 20 or less |
| 2,200 | 73 or less | 24 or less |
| 2,500 | 80 or less | 25 or less |
Keep in mind that all fats are a combination of saturated, polyunsaturated, and monounsaturated fats. Each has a different effect on the body, but all contain nine calories per gram.
(Source: Academy of Nutrition and Dietetics, 120 South Riverside Plaza, Suite 2000, Chicago, Illinois 60606-6995).
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