Monthly Archives: October 2015

Fats are Necessary

More about good fats

While most fresh fish and seafood is a good source for both protein & fat, Following is a more complete list of foods that contain a supply of good fats:

Source of chart below:,22.aspx

Good Fats Serving size Amount of Fat
Canola Oil 1 tsp 4.5g
Almonds 6 nos 4.5g
Avocados 2 Tbsp 4.5g
Olive oils 1 tsp 4.5g
Cashews 6 nuts 4.5g
Peanuts 10 nuts 4.5g
Safflower oil 1 tsp 4.5g
Pistachios 16 nuts 4.5g
Soya bean oil 1 tsp 4.5g
Salmon, trout 1.5 oz 4.5g
Walnuts 2 whole or 4 halves 4.5g
Sunflower oils 1 tsp 4.5g”

In summary, the basic message in ingestion is to eat less, restrict carb ingestion and to pay attention to what are good vs bad calories. If you combine this thinking with at least 30 minutes of effective exercise a day you are guaranteed to live a long, healthy and high quality life!

More on Fat

5 f) More about fat

The amount you get now is the ideal range for how many grams of fat you should eat each day.

Confused? Here’s an example…

  • Let’s say an example person figured out that the ideal calorie intake for their body and goals is 2500 calories per day. (Again, this is just an example.)
  • Next, they’d figure out that 20-30% of 2500 calories is between 500-750 calories.
  • They’d then divide 500 and 750 by 9 (because there’s 9 calories per gram of fat) and get a range of 55-83.
  • So, in this example, this person would eat between 55-83 grams of fat per day.Not surprising there are also good fats and those that are not:
  • “Best Answer:  Bad fats are saturated fats and trans fats. In high doses, they contribute to artery clogging and a build-up of bad cholesterol. However, we do need a certain amount of saturated fat in our diet, just not a lot. Trans fats are always bad though, since they are artificial and not a biological phenomenon. Good fats are mono-unsaturated and poly-unsaturated fats. They help keep the level of good cholesterol up and bad cholesterol down. Fish tends to contain lots of good fats, especially omega-3 and omega-6. These days, foodstuffs need to have their fat content labelled clearly. Check the nutritional information on food packages for the best information on their contents.”
  • Your turn: Just figure out what 20-30% of your ideal daily calorie intake is, and then divide that amount by 9. The answer you get is the ideal range for how many grams of fat you should eat per day. “

stay tuned for more on fat next week

Fat – The Myth

5 e) About fat

One of the best manufacturer marketing ploys in recent years has been “low” and “no fat” products. Some candy manufacturers are even promoting their items as “no fat” nutritional alternatives. How disgusting! Our bodies require fat ingestion. As much as 30% of our caloric intake should be fat. Fat ingestion does not add body fat.

How Much Fat Should You Eat Per Day?

For the majority of the population, the recommendations for fat intake per day almost always fall within the same general range. The ideal range for daily fat intake is 20-30% of your total caloric intake.

In order for this recommendation to truly make sense, the first thing you are going to need to know is that 1 gram of fat contains 9 calories.

From there, you just need to do some basic math using the ideal daily calorie intake you calculated earlier and (hopefully) remembered to write down.

(If you forgot yours or somehow skipped that step, go back and calculate your maintenance level and then follow the appropriate instructions for creating your ideal caloric deficit or surplus depending on which one is required for your goal.)

Now, with your ideal daily calorie intake in mind, all you need to do is figure out what 20-30% of it is. (Just multiply your calorie intake by 0.20 and 0.30.)

Then, since 1 gram of fat contains 9 calories, just divide both of your answers by 9.

Stay tuned or more on this topic.