Fats are necessary for a healthy body but we should learn which fats are bad and which are good. First of all, we need to substitute all bad fats that are not unhealthy and that can increase the risk of many different diseases. We should know that a healthy diet cannot be deprived of all fats. However, we should limit the consummation of fats in order to keep our body healthy.
But what amounts of fats are required? This depends on our health, age, weight and our lifestyle. It is also very important to limit the intake of saturated and trans fats as much as possible and to consume more monounsaturated and polyunsaturated fats.
The recommended average fats intake is as follows:
– the total fat intake should be between 20-35% calories
– saturated fats should be reduced to less than 10% of the calories (for example, if your diet is of 2000 calories, the saturated fats should represent 200 of them)
– trans fats should not exceed 1% of the calories (about 2 grams daily for a diet of 200 calories)
– cholesterol should be reduced to 300 mg per day and even less if you have diabetes.
This recommended intake can help you follow a healthy diet without depriving your body from the fats it needs in order to function properly. Don’t forget that in order to eat healthy, you need to provide all necessary nutrients to your body.