A well-balanced diet is necessary for maintaining a healthy lifestyle and eating the right quality and quantity of fats is significant.
Fats are a great energy source and are critical for absorbing fat-soluble vitamins.
Based on The Dietary Guidelines for Americans, nearly 20-35% of food consumption should come from fats, from essential fatty acids to saturated fats.
Having less than the recommended amount could impact the nutrients that the body absorbs. Identifying the type of fat is key. Essential fatty acids are necessary and must be consumed. The body does not produce the necessary quantities on its own. Omega-3 fatty acids, Omega-6 fatty acids, monounsaturated and polyunsaturated are considered ‘healthy’ fats that lower heart disease risk.
Here’s a list of foods that provide healthy fats:
Fish
Nuts
Olive oil
We should have a limited amount of saturated fat, and cholesterol and minimize trans fat intake. Saturated fats should be limited to 10% of energy consumption or less.
Here's a List of foods that have a large percentage of saturated fats:
Baked goods
Fast food
Certain cuts of meat
It’s important to note that just because something is ‘healthy’ doesn’t mean it’s right for your body. You should always consult with your doctor or health advisor to understand how to maintain a diet that's specific to your needs.