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Discussion Starter · #1 ·
I know that you should try keep your fat caloric intake at about 30% of your total caloric intake.<br><br><br><br>
What about breaking that down a bit more?<br><br><br><br>
What percentage of that should by Saturated, Polyunsaturated, and Monounsaturated fats.<br><br><br><br>
If I have 30% of my calories from fat and 50% of those are sat, and 50% are poly and mono - do the poly and mono cancel out the sat?<br><br><br><br>
I don't think my sat is ever that high, yesterday 34% of my calories were from fats.<br><br>
Something like 5% was saturated, which comes out to about 134 saturated fat calories, and about 15 saturated fat grams.<br><br>
For 2786 total calories, that's good right?<br><br><br><br>
I was just wondering how the fats interact, which are better mono or poly, and what is a good percentage of each?<br><br><br><br>
Thanks!
 

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34% of your calories were from fat? How did you calculate that?<br><br><br><br>
The American Heart Association recommends a "low-fat" diet of no more than 30% of calories from fat. This "low-fat" diet has failed to show real significant health benefits compared to higher fat diets. So some claim this means low-fat=healthy is a farce.<br><br><br><br>
Well 30% is not low-fat. I find it marginally sane. a gram of fat has 9 calories, 30% of a 2000/day diet is 600 calories. divide by 9 calories/gram you get a whopping 66.7 grams of fat per day. If one is on a vegetarian diet with little cheese, no or only low-fat other dairy and no fried foods, (and few eggs or eggs without yolks), one can get by easily with far fewer grams of fat. Dean Ornish recommends <a href="http://www.ornish.com" target="_blank">www.ornish.com</a> no more than 20% (I think) from fats for the prevention of heart disease, and even less for those who already have it. He has been able to reverse heart disease without surgery with his program.<br><br><br><br>
There have been some nutrition experts that claim that the 30% is recommended bc they don't want to scare people by making the recommendations stricter. That anyone is regularly eating more than 30% of calories from fat boggles my mind, but sadly, I think that is the norm.<br><br><br><br>
As far as saturated- I am not a doctor, but as little saturated and trans as possible , so long as you are getting your essentail fatty acids. omega-3's for example from flax oil, walnuts, and omega-zen brand 100% vegetarian DHA supplements. (omega-6s are also important, but are already abundant in most of our diets.)<br><br><br><br>
Although mono and poly unsaturated fats are supposed to lower (bad) cholesterol I think, I don't think there is a 1 to 1 ratio of its positive effects to saturateds negative effects. Plus, I am not so sure that the positive effects are the exact opposite or undoing of the negative effects of saturated fats.<br><br><br><br>
There are also some who suggest that saturated fat from plant sources as opposed to animal sources are not as bad for you. Well, there is not a lot of evidence to support that yet.<br><br><br><br>
But I am not a nutritionist, so take my opinion with a gram of fat. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
edited bc the link below says that polyunsaturated as well as monounsaturated raise hdl and lower ldl.<br><br>
One interesting link on the subject- <a href="http://www.hsph.harvard.edu/nutritionsource/fats.html" target="_blank">http://www.hsph.harvard.edu/nutritionsource/fats.html</a><br><br><br><br>
Obviously a lot of this is still under debate.
 

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If you can keep your fat intake to natural sources like nuts and seeds, rather than animal fats, you're better off. That'll help you avoid all those horrible fats like what's in cheese, or palm kernel oil or cottonseed oil. (Bad bad bad.)
 

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mono is best, followed by poly.<br><br><br><br>
Saturated fat is alright in small amounts; it should make up no more then 10% of your fat intact.<br><br><br><br>
If you eat a diet that is almost all mono and poly fats, then you can consume a 15 - 35% fat diet and still remain very healthy. No one, without a doctor's supervision, should be on a diet with less then 15% fat.<br><br><br><br>
30% fat is the norm upper limit, however, there is more evidence that a diet of 35% fat (almost all mono and poly fats) does not affect weight (unless you were a heavy meat eater - then you lose weight on this diet), can kepe you healthy. Still, I like to recommend 30% because it is still a popular number.
 

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as far as I know:<br><br><br><br>
trans fats: raise bad cholesterol, lower good cholesterol<br><br>
saturated fats: raise both, bad and good<br><br>
polyunsaturated fats: lower both, bad and good<br><br>
monounsaturated fats: lower bad cholesterol, raise good cholesterol
 

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Discussion Starter · #6 ·
"34% of your calories were from fat? How did you calculate that?"<br><br>
I had 101 grams of fat, which is 910 calories..my total caloric intake was 2786, thus the 34%<br><br><br><br>
My saturated intake was only 4.8% of my total caloric intake.<br><br><br><br>
With my morning smoothie I add a tablespoon of flaxseed oil...it has a lot of good fat (27.4 grams per tablespoon)<br><br>
Total Fat 14g<br><br>
Saturated Fat 1g<br><br>
Polyunsaturated Fat 9.9g<br><br>
Monounsaturated Fat 2.5g<br><br><br><br>
That is where 30% of my fat for the day comes from.<br><br><br><br>
So does anyone know how many grams of poly and mono it takes to reduce a gram of sat?<br><br><br><br>
BTW thanks for all the help.
 

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Eat oatmeal (the food, not the person). You'll have better success.<br><br><br><br>
At 4.8%, you don't need to worry about reducing it. That amount will take 75 years to build up on your heart walls (provided you have a healthy heart, to begin with), so don't worry about that.
 

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Discussion Starter · #8 ·
I eat oatmeal just about every morning...<br><br><br><br>
I wasn't worried about this stuff, just trying to learn.<br><br>
thank you!
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block"><i>Originally posted by pghmountainbkr</i><br><br><br><br>
With my morning smoothie I add a tablespoon of flaxseed oil...it has a lot of good fat (27.4 grams per tablespoon)<br><br>
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According to the info at veganoutreach at least, they recommend not having more than 2 tsp of flax seed oil a day. But it is definitely good to have some.<br><br><br><br><a href="http://www.veganoutreach.org/whyvegan/health.html" target="_blank">http://www.veganoutreach.org/whyvegan/health.html</a>
 

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All oils have 14 grams fat per tablespoon. 27.9 is not how much thier is in that, the total fat is made up of the three others, so the TOTAL fat is only 14, which is made up of 2.5, 9.9 and 1 grams of the different fats.
 

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I have quite a high fat intake too, but mostly from nuts/seeds. I think as long as you are not eating fried stuff or processed baked goods too often, you should be fine. That's what I tell myself <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">.
 

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Discussion Starter · #13 ·
yes keegan thanks for correcting me.<br><br>
but why don't the sat , mono, and poly not add up to 14grams?<br><br>
They only equal 12.4 what comprises the other 1.6grams?
 

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As Krista said monounsaturated are best. But you need polyunsaturete fatty acids, as some are essential. Like Thalia said omega-3 polyunsaturated are of special concern, because most people don´t get enough. I also heard about the two tablespoons. Flax seeds are also laxative it taken in excess and they need lots of water.<br><br><br><br>
// First I tought, you meant the FAT=file allocation table; silly me.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block"><i>Originally posted by pghmountainbkr</i><br><br><b>"34% of your calories were from fat? How did you calculate that?"<br><br>
I had 101 grams of fat, which is 910 calories..my total caloric intake was 2786, thus the 34%<br><br><br><br></b></div>
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i've always wondered too how to figure out your percentage of fat per day- was this breakdown given to you by fitday or did you do it yourself? how do you know 101 grams of fat = 910 calories? is there an exact number of calories that 1 gram of fat ALWAYS equals? (that sounds like a dumb question now that I wrote it)
 

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Ok, everyone keeps indicting cheese - is it THAT bad? Almost every day I have a bean burrito for lunch and I put some cheese on it just for taste. Am I negating any health benefits this veggie diet might give me (not that I'm really doing it for health reasons as much as ethical ones but I thought they were a nice side benefit).
 

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Cheese contains saturated fat, but you can still have some in your diet. Lower-fat cheeses are better, but really, if you have 1-2 oz (1 oz = size of you thumb) daily, it won't hurt you at all.<br><br><br><br>
The problem is when people have full-fat dairy in large amounts daily.
 
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