A heart-healthy diet gets approximately 16 percent of its calories from monounsaturated fats and roughly 10 percent from polyunsaturated fats (including omega-3 and omega-6 fatty acids).
Although all foods contain a combination of different fats, you definitely want to give priority to those highest in monounsaturated fats:
- Almonds
- Avocados
- Cashews
- Peanuts
- Pecans
- Pine nuts
- Olives/Olive oil
- Sunflower seeds
How, then, do you figure out what these percentages mean in terms of grams of fat?
Let’s assume you consume, on average, 1,800 calories a day.
Sixteen percent of 1,800 calories = 288 calories.
Each gram of fat contains nine calories. Therefore, to figure out how many grams of fat are in 288 calories, divide by 9.
In this case, 288 divided by 9 = 32 grams.
Therefore, someone who consumes 1,800 calories should aim to get 32 grams of fat from monounsaturated fats.
Following these percentage, roughly 18 grams (10 percent) should come from polyunsaturated sources (this includes Omega-3 fats, like those found in walnuts, flaxseeds, and fatty fish), and no more than 16 grams from saturated fats.
(Note: I abide by Mediterranean diet guidelines that recommend 30 to 35 percent of calories from fat)
A whole small avocado, for example, adds the following to your day:
- 15 grams monounsaturated fat
- 2 grams polyunsaturated fat
- 3 grams saturated fat
A small order of cheesecake ice cream at Cold Stone Creamery breaks down like this:
- 2.5 grams monounsaturated fat
- 3.9 grams polyunsaturated fat
- 13.7 grams saturated fat
That said, there is no need for you to do multiple-step math calculations in your head. Simply know your different fat sources and choose the healthiest ones, keeping appropriate portions in mind, whenever possible (i.e.: guacamole, rather than nacho cheese dip, at a Mexican restaurant).
Although all foods contain a combination of different fats, you definitely want to give priority to those highest in monounsaturated fats:
How, then, do you figure out what these percentages mean in terms of grams of fat?
Let’s assume you consume, on average, 1,800 calories a day.
Sixteen percent of 1,800 calories = 288 calories.
Each gram of fat contains nine calories. Therefore, to figure out how many grams of fat are in 288 calories, divide by 9.
In this case, 288 divided by 9 = 32 grams.
Therefore, someone who consumes 1,800 calories should aim to get 32 grams of fat from monounsaturated fats.
Following these percentage, roughly 18 grams (10 percent) should come from polyunsaturated sources (this includes Omega-3 fats, like those found in walnuts, flaxseeds, and fatty fish), and no more than 16 grams from saturated fats.
(Note: I abide by Mediterranean diet guidelines that recommend 30 to 35 percent of calories from fat)
A whole small avocado, for example, adds the following to your day:
A small order of cheesecake ice cream at Cold Stone Creamery breaks down like this:
That said, there is no need for you to do multiple-step math calculations in your head. Simply know your different fat sources and choose the healthiest ones, keeping appropriate portions in mind, whenever possible (i.e.: guacamole, rather than nacho cheese dip, at a Mexican restaurant).