In humans, the dietary reference intake (DRI) for fat ranges from 20% to 35% of total calories. If you consume 2,000 calories per day, you will consume between 44 and 77 grams of fat which is recommended per day.
That figure, however, varies based on a person’s activity and overall health.
Rather than focusing on fat quantity, one should encourage them to concentrate on fat quality.
Particularly more avocado, fatty fish (like salmon), nuts, seeds, olive oil, coconut (including coconut oil), and full-fat yogurts in your diet has several health benefits, including encouraging brain and nervous system normal functions, lowering cholesterol levels, and reducing inflammation.
While fat has a negative connotation, people require it because:
- An energy source.
- A supply of vital fatty acids, which our bodies cannot produce.
- A substance found in cell walls.
- A method of absorbing fat-soluble vitamins such as A, D, E, and K.
- A strategy to safeguard our organs and insulate our body.
While healthy fats are beneficial to our health, they are heavy in calories and can crowd out other essential nutrients if consumed in excess.
Always be sure to include a decent source of fat, complex carbohydrates, and protein in your meals.