The Final Answer on How Much Fat to Eat Each Day

If you’d asked any American 25 years ago how much fat they should eat each day, the likely answer would have been, “as little as possible, of course!” As a refresher, this was the era of fat-free cookies, Olestra-cooked chips and snacks made “skinny” in any and all of the ways, while diet books and food companies led us to believe that fat was the enemy. Thankfully, we’ve come a long way since then in our nutrient science. Today, research shows us that fat is not only OK but that fat is necessary. “In fact, fat is your friend,” says Nutritious Life Founder Keri Glassman, MS, RD, CDN. “Fat can be a scary macronutrient for the health conscious eater, but fat doesn’t make you fat.” Fat is vital for several body processes (more on that later), plus it makes food taste even better. Read on to learn more about how much fat per day can be healthy, how much saturated fat per day is A-OK (hint: it’s more than zero), plus how to add healthy fats to your diet for ample fuel from morning to night. RELATED: 3 Reasons Why I Love Fat What is Fat, Exactly? Fat is one of three essential macronutrients, or vehicles for energy, for the body. The others include: Carbohydrates, which deliver 4 calories per gram Protein, which deliver 4 calories per gram Alcohol is a fourth and non-essential nutrient (meaning your body doesn’t need it to survive), which delivers 7 calories per gram Fat, conversely, clocks in at 9 calories per gram, making it the most calorie-dense of the bunch. (No wonder fat was villainized in the calorie-counting ‘90s.) The truth is, our bodies need a mix of all essential macronutrients to complete normal body functions, and fat is especially productive as: An energy source, (remember those 9 calories per gram we just mentioned?) A tool to assist in and regulate reproductive hormone and steroid production An important factor in keeping brain function optimal and boosting mood A building block of cell walls A tool to help our bodies absorb fat-soluble vitamins, including A, D, E and K A source of essential fatty acids that our bodies can’t make on their own Insulation to protect the organs and skeleton from cold temperatures or severe injuries in case of a fall, for example A way to add flavor to meals and snacks and make eating more satisfying As you can see, fat has some pros (all of those body benefits, not to mention how amazing it tastes!) and cons (the high calorie-per-gram ratio which can lead to weight gain and higher cholesterol). Like anything in life, you can have too much of a good thing. So the verdict on “how much fat per day is A-OK?” is actually, “it depends.” Your daily fat needs vary based on activity level, genetics and goals. And when it comes to fat, the most important thing to note is that quality matters, too, not just quantity. Below is a primer on every type of dietary fat. Total Fat The National Institutes of Health (NIH)’s dietary reference intake (DRI) recommends that adults receive between 20% to 35% of total calories from fat. This works out to 44 grams to 77 grams of fat per day, based on a 2,000-calorie daily diet. “We need a good amount of healthy fat to function best and to maintain a healthy body weight but it’s easy to go overboard,” says Glassman. “ I recommend about 30% of daily calories come from this marvelous macronutrient.” Total fat is composed of all the subtypes of fat added together, and since they each differ based on their impact on the body, the DRI amount varies. Here’s a breakdown: Monounsaturated fat: 15% to 20% of total daily calories Polyunsaturated fat: 5% to 10% of total daily calories Saturated fat: less than 10% of total daily calories Trans fat: 0% of total fat per day* Cholesterol: less than 300 milligrams per day * Trans fatty acids are created when a liquid fat is transformed into a solid fat through “hydrogenation,” which extends the shelf life of items such as shortening, margarine, coffee creamer and packaged baked goods. Since these were proven to be so detrimental to heart health, the World Health Organization (WHO) aims to eliminate these from the global food supply chain in 2023. We’re omitting them from this list for that reason, but if you see trans fats on a nutrition label still, steer clear. RELATED: How to Get Back on Track With Your Diet Many foods contain a combination of fat types, but we’ll list examples of healthy fat foods that contain mostly fat from that particular category. Monounsaturated Fat How much fat per day: 15% to 20% of total daily calories Monounsaturated fats come from plant-based sources, and may reduce chronic inflammation within the body. As a result, they may lower the risk for heart disease. They are usually liquid at room temperature if in oil form. Sources include: Olive oil and olives Nuts such as almonds, hazelnuts, pistachios and pecans Avocado Seeds such as pumpkin and sesame Polyunsaturated Fat How much fat per day: 5% to 10% of total daily calories These fats come from plant- and animal-based sources, and are usually liquid at room temperature in oil form. Omega-3 fats are one type of polyunsaturated fat that are especially beneficial for reducing chronic inflammation and supporting heart and brain health. Unsaturated fats of both kinds (mono and poly), in moderation, have been proven to have positive impacts on health, including lowering total cholesterol and contributing much-needed vitamin E, according to the American Heart Association (AHA). Sources of polyunsaturated fats include: Fish such as salmon, herring, mackerel and anchovies Seeds such as chia and flaxseeds Walnuts Plant and vegetable oils such as safflower, sunflower, corn and soybean** (use only organic and cold-pressed) **Overly processed oils, such as sunflower, soybean, vegetable, cottonseed and safflower, can be damaging for a couple of reasons. First, the

Healthy Food Truck Options: Here’s What a Registered Dietitian Orders

Food trucks are enjoying their moment and we’re totally on board with this. For the most part. While it’s very easy to get sucked into the land of donut holes and cheese curds, we still want you to Eat Empowered and make great choices while you’re enjoying a nosh on the go. But do healthy food truck options even exist? And if so (spoiler alert: they do!), what are they? Keri Glassman, our founder and resident Registered Dietitian Nutritionist extraordinaire, shares her top healthy food truck menu picks for some of the most common food trucks you’ll encounter this summer. Taco or Mexican Food Trucks Chips, cheese, rice, refried beans—they’re all there for the taking! But don’t take them! Instead, opt for lean proteins and fresh ingredients to make your Mexican food truck experience extra delicious—and plenty healthy. Go for: Soft tacos Pulled chicken or pork, or black beans Salsa or slaw Guacamole or avocado Hot sauce Avoid:  Tostadas or fried shells Chips Fried fish Cheese BBQ Food Trucks Nothing says summer (even in the winter!) more than the smell of BBQ. Thankfully, you can enjoy the smoky, saucy goodness all year round with several smart and healthy menu choices. Go for: Pulled pork Roasted chicken Corn or green veggies (such as a garden salad), which you can often find on these trucks Coleslaw  Avoid: Baked beans (usually loaded with sugar) Mac & cheese Potato salad French fries  Pizza Food Trucks A great slice of pie is quick, fairly easy to eat, and delicious. Plus, pizza trucks are everywhere and a no-brainer if you’re looking for something the whole family will love. The great news is that you can even visit one and still stay consistent with your healthy eating habits. Go for: Thin crust (often served as individual pizzas or as squares) Whole wheat crust, if available As many veggie toppings as possible  Grilled chicken or prosciutto for some protein  Avoid: Deep dish crust Multiple cheeses Meats like pepperoni or sausage RELATED: Check out the Nutritious Life Pizza Recipe Library Grilled Cheese Food Trucks Ooey, gooey, cheesy, and buttery… all the things you think of when you visit a food truck with grilled cheese as the main attraction. And while we won’t claim this to be the healthiest food truck choice, there are cleaner and more nutrient-dense ingredient alternatives to the regular high-fat, processed fare. Go for: Fresh mozzarella cheese (lower in calories and less processed than those uber-yellow cheeses) Added tomatoes  Whole grain or sourdough bread Avoid: Multiple cheeses  White bread Creamy sauces Lobster Roll Food Trucks If you love a good lobster roll, the allure of a specialty lobster roll food truck can be hard to resist.  Go for Keri’s picks below and be sure to practice mindful eating. You’ll satisfy that seafood siren call and enjoy every last bite.  Go for: Lobster cocktail A traditional roll, but … (see below) Avoid: The jumbo rolls Clam chowder Anything fried Middle Eastern Food Trucks Bold flavors, sensory-tingling aromas, bright colors, and interesting textures—these are the dreams Middle Eastern food trucks are made of. And since Middle Eastern cuisine is generally quite healthy anyway (with its veggies, grains, spices, seeds, herbs, lean proteins, and healthy fats), you can usually find some super healthy options at these food trucks. Go for: Chicken gyro salad Tabbouleh Hummus and veggies (skip the pita) Baba ganoush Tomato and cucumber salad Avoid: Gyros or pita sandwiches Shawarma  Heavy sauces RELATED: 5 Instagram Salads to Inspire a Week of Healthy Lunches Healthiest Food Trucks in the U.S. As you can see, there are loads of healthy food truck options for you, so no matter where you are, you can live your best Nutritious Life and feel empowered as you do it. If you’re traveling around the U.S., be sure to keep an eye out for some of the healthiest food trucks in America. True, many will be concentrated in major metro areas, but with food truck popularity on the rise, we wouldn’t be surprised to see similar offerings in smaller communities. Here are just a few of our favorite concepts. You can check out these trucks in particular, or seek out something similar. GMonkey, Durham, Conn. — Voted #1 Food Truck on the Planet. (And we can see why!) The chefs at GMonkey use local, organic, seasonal ingredients whenever possible to create gourmet vegetarian offerings and what they call “Live & Raw dishes.”  TaKorean, Washington, D.C. — Korean BBQ meets Mexican fare at this truck based in the U.S. capitol. Not only is the food healthy, delicious, fresh, natural, and affordable, TaKorean donates a portion of its profits back to local environmental and youth-based nonprofit organizations. Phat Salads and Wraps, Napa, Calif. — If you’re in Wine Country, be sure to seek out this “Pretty Healthy And Tasty” (AKA “phat”) food truck that, not surprisingly, serves up some pretty mean—and delicious—salads and wraps. You’ll find fresh ingredients and the option to add extra protein and “make it phat.” AJ’s Gluten Free, Clinton, Mont. — Montana residents and travelers, get your taste buds ready! Nutritious Life Studio grad Jennifer Ryan Shepherd’s food truck specializes in paleo, keto, Mediterranean, sugar-free, dairy-free, egg-free, vegan, vegetarian, DASH, low-FODMAP, candida-free recipes, and more. Her slogan is “All the Taste, Minus the Gluten” and we’re all in!   Image: Shutterstock

Try These Strategies to Eat Healthy While Dining Out

Whether you dine out once a month or three times a week, it’s harder to eat healthy when you’re not the one prepping and cooking the meal (and when there are endless options). But going out to eat does not mean you have to fall completely off the wellness wagon and start binging on whatever’s in the bread basket. In this video, I’m sharing smart strategies that will help you stick to your diet at a restaurant, so you can enjoy (not ruin) the chance to socialize with friends or family over a delicious meal. I’ll explain what to look for on the menu, how to approach drinking alcohol, and the reason you should always order first. Bon appétit! How to Eat Healthy While Dining Out Photo: Jakup Kapusnak via Foodie’s Feed