Setting Diet Goals Fiber Up!Food Pyramid Fred Your Height, Your Weight Diet Clouds Pounds Off!

Food Pyramid Guide for Dieters - Daily Recommendations for Dietary Fat

Should I cut fat completely from my Diet Food Pyramid in order to reduce calories for weight loss?

No - because when an individual cuts fat out of the diet, it can produce hair-raising experiences. Trust me - I once had hair that even Rapunzel would have been proud to have worn but when I cut fat out of my diet, I resembled a baby eaglet. So I learned the hard way.

Minimal fat in the diet contributes to healthy benefits - skin, hair, organs. And of course, too much fat in the diet contributes to weight gain. Your medical professional is your best source for determining just how much fat you need to pack into your weight loss plan.

As a rule of thumb, the USDA's current recommendations on fat in the daily diet are as follows:

fat based on 30 percent of calories in daily diet
saturated fat based on 10 percent of calories in daily diet

Fat Content in Oils

Coconut oil contains about 12 grams of saturated fat per Tablespoon.
Palm Oil contains about 7 grams of saturated fat per Tablespoon.
Sesame oil contains about 9 grams of saturated fat per Tablespoon.
Lard contains about 5 grams of fat per Tablespoon.

Keep in mind that 100% of the calories contained in oil above come from fat. While dieting, all of these oils should be avoided due to the saturated fat content. Even after dieting, as a health-measure saturated fats should be strictly limited. By limiting the saturated fats in the daily diet, an individual will also be limiting their amount of clogged arteries.

One of the best oils for dieters is olive oil which is high in monounsaturated fat - about 10 grams per Tablespoon. Benefits of monounsaturated fat consumption have been linked to the following health benefits when eaten in moderation:

reduction of total cholesterol
reduction of plaque in arteries
decrease in high blood pressure
decrease in high glucose levels
assists in weight loss

The Dieter's Food Pyramid

Click for Question 1 Answers & a Picture of a Diet Food Pyramid

Click for Question 3 Answers - Includes 2 Comparison Diets From the Food Pyramid