CHICAGOHealthy adults should consume between 20%-35% of their calories from dietary fat, increase their consumption of omega-3 fatty acids, and limit their intake of saturated and trans fats, according to an updated position paper from the Academy of Nutrition and Dietetics published in the Journal of the Academy of Nutrition and Dietetics.
To achieve the recommended fat intake, the academy suggests a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.
Other recommendations include:
- Fish is an excellent source of the omega-3s EPA and DHA; flax, walnuts and canola oil are good sources of ALA omega-3.
- A fat-free diet is not recommended, as fat is a critical nutrient. Certain types of fat, such as omega-3s and omega-6s, are needed for good health.
- Increase intake of fish, nuts and seeds and consume fewer desserts and convenience foods.
- Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors).