Recommended Daily Fat Amount: 2600 Calorie Diet
Article by Diet Bites
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Limiting Unhealthy Lipids
The 2600 kcal diet allows for eight teaspoons of dietary fat.
Keep in mind that were fats are concerned in the eating plan - it's not like the official Food Groups which make up the Official Food Pyramid. While we work to get in all of at-least the minimum recommended servings for grains, proteins, fruits, vegetables and dairy - when it comes to dietary fat, this isn't a goal that we want to ensure is met.
Here's why; let's begin our explanation by looking at a few sources of dietary fat. Some are more healthy than others:
A Tablespoon of extra virgin olive is mixed with an equal amount of red wine vinegar and added to a salad which contains full blown cheese.
Speaking of cheese, we have a rich macaroni and cheese casserole on the lunch menu.
When Vera goes out to dinner with her friends, she is delighted to see a basket of yeasty hot rolls on the table alongside of a pot of real butter. She grabs several of the hot rolls and starts to paint them yellow. Such a beautiful color, she thinks.
Here is the main issue at hand where our good health and fatty acids are involved; in foods like cooking oil, butter, margarine, cheese, milk, chocolate and so many other foods - most of which are processed from a minimal to an extensive degree, we are aware that these foods contain some amount of lipids.
But did you know that even healthy foods that are freshly picked from Farmer Tom's garden also contain fat? Yes, it's minimal - but it's still there. Let's look at just a few pickings and their lipid content:
A. 1 cup of raw pumpkin cubes contains 0.12 grams
B. 100 grams of raw asparagus contains 2.1 grams.
C. One California harvested avocado without the skin and seed contains 20.96 grams.
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D. Oats, whole and raw; 1 cup holds 1.76 grams.
E. One large peach holds 0.56 grams. Who would have thought as much?
F. One ounce of pecan halves - or ten whole nuts are filled with 20.40 grams.
G. Macadamia nuts are even higher with for the same ounce measurement at 21.57 grams which equals about a dozen large nuts.
To put things into prospective, a Tablespoon of lard contains 12.80 grams. So what would be healthier? Eating about 1/2 ounce of nuts or a serving of lard? The nuts would be the wiser choice - of course! Even enjoying an entire ounce of nuts would be better than the lard, although the total dietary fat grams would be significantly in the nuts than in the lard.
Why so? It has to do with the distribution of fat; some are healthier than others and those found in the lard are chiefly from the saturated and Trans varieties, the two worse for the human body. In fact, the fats found in the nuts can even assist the body in lowering risks associated with some diseases. Some nuts such as the English walnut and almond may assist in lowering stroke risk.
In Summary
Even foods that are of the healthiest sources contain fat; however - those that are natural sources tend to be very minimal as well as hold the healthier distributions of lipid content.
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2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals
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