Chia seeds are another underconsumed food high in both fat and fiber. The average American eats only about half of daily recommended fiber.
How much unsaturated fat should you have?
Guidelines from the American Heart Association advise that 5-10% of your daily calories should come from linoleic acid, the main omega-6 found in our diets. To get enough omega-3s, adults should aim to eat fatty fish twice per week and 1-2 g of ALA daily.
Most of us already get the recommended amount of linoleic acid, Marklund says, through foods like nuts and seed oils—though “higher intake is linked to better health.” The bigger gap for most people to focus on is increasing omega-3s, he adds.
Remember that fat is energy-dense: 9 calories per gram, compared with 4 for protein or carbohydrates. A diet full of high-fat foods is very calorie-dense, especially without enough fiber- and protein-rich foods, Vadiveloo notes.
For overall intake, adults should get about 20–35% of their calories from fat, while keeping saturated fat below 10% of calories—and closer to 6% for heart health. Rather than obsessing over exact amounts, try to generally reduce foods with saturated fat, substituting sources of unsaturated fats when you can.
Read the full article here
