comp_n_chess@[EMAIL PROTECTED]
wrote:
> WP wrote:
> > Good diet advice and links for fat, carbos, protein etc. content in
> > different foods.
> >
> > http://home.earthlink.net/~fitness_habit/5_Diet.htm
>
> It's overall a good and useful page, but the fats section could be
> better. It says, "The American Diabetes Association and the American
> Heart Association do recommend that no more than 30 percent of your
> calories come from fat". Here are their actual recommendations:
>
>
> *** American Diabetes Association: Defers to USDA guidelines: 20%-35%
> calories from fat, <= 10% calories from saturated fat, <= 1% calories
> from trans fat. It emphasizes trans and saturated fat.
>
>
http://www.diabetes.org/for-parents-and-kids/diabetes-care/food-guidelines.jsp
> http://www.healthierus.gov/dietaryguidelines/index.html
>
>
> *** American Heart Association: 25%-35% calories from fat (25%-30% if
> you're obese), <= 7% calories from saturated fat, <= 1% calories from
> trans fat. It emphasizes trans and saturated fat.
>
> http://www.americanheart.org/presenter.jhtml?identifier=851
> http://www.americanheart.org/presenter.jhtml?identifier=4764
> http://www.americanheart.org/presenter.jhtml?identifier=1510
> http://www.americanheart.org/presenter.jhtml?identifier=506
>
>
> Focus on avoiding trans and saturated fats! Eat more monounsaturated
> fats--like the kinds in almonds and olive oil--and eat your omega-3
> fatty acids daily. When considering overall fat intake, remember
> there's both a lower- and upper-bound.
>
> Good luck. :)
You are right. People see the no more than 30% of calories from fat and
think they are OK with that much or worse yet that they NEED that much.
When you actually research how much fat you need, you keep running
across the opinion that you don't have to worry about getting too
little fat, since there is some fat in even fat-free products and those
essential fats people talk about can be eaten in just 3 grams of fat a
day which for a 2,000 cal/day diet is less than 2% fat. You body is
very capable of making fat from protein and carbs. I'm convinced most
overweight people eat far too much fat. If they would cut back on fat,
they get to eat a lot more food, since by weight, fat has 9 cal per
gram but protein and carbs have only 4 calories per gram. That means
you get to eat over twice the amount of food from carbs and protein to
get the same calories as fat....any fat whether it be butter, Crisco,
or the so-called good fats. dkw
|
