home
RSS
June 10th, 2011
08:24 AM ET

What foods have healthy fat?

Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist.

Asked by Mindy J. of Denham Springs, Louisiana

I recently starting tracking my calories, carbohydrates, fat, and protein. So far I have been meeting all of my goals except for the amount of fat grams. Do I need to meet a minimum number of fat grams? If so, what are some healthy options to get enough fat grams into my diet?

Expert answer:

This is a great question and brings up several important points. First of all, I am impressed by your tracking dedication. Research shows that people who keep a food journal lose double the weight of those who don't.

I do suggest, however, that you don't get too caught up in the numbers and hitting exact goals every day. Calorie, fat, carb and protein intake naturally fluctuate somewhat day to day based on activity, menstrual cycle, social events and even your schedule.

Limiting fat is important for weight loss as fat has more than twice the calories of protein or carbohydrates. Limiting sugar and refined carbohydrates (carbohydrates that are not made with whole grains) is also critical for both weight loss and total health so this is more important than counting carbs.

Getting adequate amounts of lean protein is essential to maintain lean body mass and help control hunger. Rather than counting protein grams, I'd rather see you getting a small to moderate serving of healthy protein (lean meat, low fat dairy, legumes, nuts and seeds) at most eating occasions.

As to your specific question, the range of fat percentage suggested for optimal health is 20-35 percent. While you could go lower than this to lose weight, it is not a great idea for a prolonged period of time. Fat is essential for the absorption of the very important fat soluble vitamins including vitamins D, A, K and E that help protect your vision, keep your immune system functioning properly, and maintain bone health.

Fat is also used to manufacture hormones in the body, is part of the membrane lining every cell in your body, and is part of the sheath surrounding every nerve cell in your body allowing them to communicate effectively.

Choosing healthy fats in portion controlled servings is essential for a healthy diet. The best choices are the unsaturated fats including fatty fish, olive oil, avocado, nuts and seeds.

For weight loss, it is essential to watch your serving sizes, so I recommend that my patients measure serving sizes of fat whenever possible if they are trying to lose weight because it is very hard to 'eyeball' a tablespoon of oil or 2 tablespoons of nuts. Here are a few ideas for including healthy fat in your diet on a regular basis:

1. Sprinkle 2 tablespoons of chopped nuts or seeds on low fat or nonfat greek yogurt with fresh fruit for breakfast or as a snack

2. Add 1/4 sliced avocado to turkey sandwich on whole grain bread with romaine lettuce and tomato for lunch

3. Cook vegetables in a few tsp of olive oil or make a homemade salad dressing with 1 tablespoon olive oil (or flaxseed oil, another healthy fat), 2 tablespoons of vinegar and a little Dijon mustard. (Note it is especially important to eat vegetables with a little fat as vegetables are an excellent source of several of the fat soluble vitamins)

To calculate the number of fat grams you would need to eat to total 25 percent of your total calories (this is what I recommend for patients), do the following:

1. Multiply your daily calorie goal by 0.25

2. Divide this number by 9

3. This equals your minimum total daily fat grams.

4. According to the dietary exchanges, a serving of fat contains 5 grams of fat so you can divide this number by 5 to calculate your daily servings of fat

For example, if you were eating 1200 calories per day: 1200 x .25 = 300 calories/9 = 33 g/5 = 6.5 servings of fat per day. Note that more than likely you get fat elsewhere in your diet (meat, cheese, packaged foods, dairy that is not fat free), so you should adjust your daily fat exchanges downward to account for the fat in other foods that you eat. Again, you don't have to hit this number every day, but try to average out to this number over the course of the week if your goal is weight loss.

Follow Dr. Jampolis on Twitter


« Previous entry
soundoff (387 Responses)
  1. FhsnZisse

    buy viagra us generic viagra, canada overnight delivery generic viagra

    December 14, 2020 at 11:13 | Report abuse | Reply
  2. Cassandra

    Please let me know if you're looking for a article writer for your site.

    You have some really great articles and I feel I would be a good asset.

    If you ever want to take some of the load off, I'd really like to write some material for your blog in exchange for a
    link back to mine. Please shoot me an e-mail if interested.

    Regards!

    Feel free to visit my web site :: RileyFMeints

    December 14, 2020 at 13:53 | Report abuse | Reply
  3. FhsnZisse

    viagra super force viagra cape town sale order viagra online

    December 17, 2020 at 16:03 | Report abuse | Reply
  4. DvnjZisse

    buy viagra ireland paypal viagra for cheap viagra price

    December 17, 2020 at 19:20 | Report abuse | Reply
  5. Derrick

    Thank you for sharing your thoughts. I really appreciate your efforts and I will be waiting for your next post thanks once again.

    Also visit my site pocket notebook wallet

    December 20, 2020 at 02:55 | Report abuse | Reply
  6. Edgardo

    you're in reality a goodd webmaster. The web site loading speed is amazing.
    It kind of feels that you're doing any distinctive trick.

    Furthermore, The contents are masterpiece.
    you have fun online done a magnificdnt task on this matter!

    December 25, 2020 at 13:27 | Report abuse | Reply
  7. Roger

    I used to be able to find good advice from
    your content.

    Feel free to surf to my web blog – refillable notebook binder a5

    December 26, 2020 at 04:12 | Report abuse | Reply
  8. Garland

    I needed to many thanks for this great read!!
    I definitely enjoyed every little it. I have got you saved like a favorite to look at new items you
    post

    Also visit my web site: DovieELowell

    December 28, 2020 at 03:31 | Report abuse | Reply
  9. erectile pills sample

    erectile after you quit drinking
    which erectile dysfunction pill is best

    December 29, 2020 at 10:43 | Report abuse | Reply
  10. froleprotrem

    My brother recommended I might like this website. He was totally right. This post truly made my day. You cann't imagine just how much time I had spent for this information! Thanks!

    http://www.froleprotrem.com/

    January 3, 2021 at 09:13 | Report abuse | Reply
  11. pharmacious

    chloroquine phosphate vs chloroquine sulphate
    aralen uk
    does erectile dysfunction end
    solutions to erectile dysfunction
    hydrocloroquine
    raoult didier
    erectile dysfunction medications
    plaquenil ingredients
    centurion laboratories tadalafil
    tadalafil tablets
    azithromycin classification
    where can i buy zithromax

    January 4, 2021 at 07:38 | Report abuse | Reply
  12. Sabrina

    In the event you desire to grow your experience
    simply keep visiting this website and also be updated using the latest news update posted here.

    My web-site zipper wallet insert

    January 5, 2021 at 03:55 | Report abuse | Reply
  13. KhthMile

    longs drug store best drugstore face moisturizer pharmacy online drugstore

    January 9, 2021 at 02:53 | Report abuse | Reply
  14. FgvdZisse

    online pharmacy without scripts online pharmacy reviews best drugstore face wash

    January 9, 2021 at 22:52 | Report abuse | Reply
  15. LokuEncox

    pharmacy pharmacy approved canadian online pharmacies

    January 10, 2021 at 03:55 | Report abuse | Reply
  16. Eugene Demorrett

    I was looking through some of your posts on this website and I think this internet site is real instructive! Keep posting .

    https://www.electricpercolatorcoffeepot.com/10-top-coffee-bloggers/

    January 10, 2021 at 09:40 | Report abuse | Reply
  17. FwsxEncox

    best canadian online pharmacy online pharmacy reviews online drugstore pharmacy

    January 10, 2021 at 15:36 | Report abuse | Reply
  18. NllpZisse

    canada rx pharmacy http://pharmacy-onlineasxs.com/ best drugstore eyeliner

    January 10, 2021 at 20:27 | Report abuse | Reply
  19. Bobbye

    Heya! I just desired to ask if you ever possess any trouble with hackers?

    My last blog (wordpress) was hacked and i also wound up losing a few weeks of
    perseverance because of no data backup. Have you
    got any methods to stop hackers?

    Have a look at my web blog :: kikki k travel wallet

    January 11, 2021 at 01:29 | Report abuse | Reply
  20. JtmfEncox

    pharmacies people's pharmacy people's pharmacy

    January 13, 2021 at 12:28 | Report abuse | Reply
  21. KlioMile

    youtube viagra prices viagra free sample viagra in kuwait viagra australia delivery paiement cod viagra buy viagra australia viagra tube how to get viagra toronto viagra in usa generic viagra for sale online buy viagra oneline buying viagra from sydney viagra with out prescription in rite aid viagra without pescription how to get free viagra

    January 13, 2021 at 21:47 | Report abuse | Reply
  22. FgnhZisse

    buy viagra online deals on viagra viagra store in uae viagra replacements buy viagra super force buy viagra best viagra alternatives generic viagra from canada viagra cheap viagra ontario what does viagra look like buy generic viagra online viagra und sex viagra with depoxatine overnight shipping buyviagra

    January 14, 2021 at 02:44 | Report abuse | Reply
  23. calendar stickers

    With havin so much content do you encounter any issues of plagorism or copyright violation? My site has a lot of
    completely unique content I've either created myself or outsourced however it appears like a lot of it is
    popping it up all over the internet without my agreement.
    Are you aware any techniques to help you prevent content from being stolen? I'd genuinely appreciate it.

    My homepage; calendar stickers

    January 14, 2021 at 06:42 | Report abuse | Reply
  24. NlbxZisse

    where can i buy viagra in los angeles area viagra in montreal viagra in ireland australia online pharmacy no prescription viagra buy viagra 100 viagra cheap prices where to buy generic viagra in canada whats better cialis viagra or levitra viagra 365 australian viagra viagra price comparison newsletter viagra what are the price of viagra at walmart buy real viagra with a echeck viagra pro

    January 15, 2021 at 00:19 | Report abuse | Reply
  25. JvcxCrulk

    generic viagra 25 mg where can i get just a few viagra without costing a arm or a buy viagra on line viagra headquarters bye viagra online viagra sale viagra next day us delivery female pink viagra canadian viagra buy via paypal viagra usa online genuine viagra australia what is super viagra order viagra with dapoxetine viagra brand 100mg where to buy viagra in bangkok

    January 17, 2021 at 16:32 | Report abuse | Reply
  26. KbctMile

    dapoxetine and cialis online cialis kopen canadian cialis http://mycialedst.com/ – 20mg generic cialis ’

    January 18, 2021 at 22:03 | Report abuse | Reply
  27. FbdhZisse

    tadafil cialis rx party cialis viagra vs cialis which is better http://21cialismen.com/ – buy generic cialis with paypal ’

    January 19, 2021 at 03:33 | Report abuse | Reply
  28. LcxEncox

    vegas viagra local buying generic viagra online best viagra sale sites http://genqpviag.com/ – viagra via paypal ’

    January 19, 2021 at 22:37 | Report abuse | Reply
  29. NlbxZisse

    canada cialis generic cheap generic cialis online generic cialis tadalafil http://cialijomen.com/ – levitra vs cialis vs viagra ’

    January 20, 2021 at 00:52 | Report abuse | Reply
  30. Darrell Ferer

    https://www.electricpercolatorcoffeepot.com/10-top-coffee-bloggers/

    January 20, 2021 at 23:47 | Report abuse | Reply
  31. AqbvEncox

    viagra surgery blackmarket viagra viagra in toronto http://acialaarx.com/ – low price viagra ’

    January 22, 2021 at 05:56 | Report abuse | Reply
  32. JvcbxCrulk

    cialis black uk viagra cialis enzyte cialis store in qatar http://phrcialiled.com/ – cialis paypall ’

    January 22, 2021 at 09:52 | Report abuse | Reply
  33. JbdcEncox

    coupons on viagra nz viagra online low price generic viagra http://llviabest.com/ – viagra cost walmart ’

    January 23, 2021 at 03:43 | Report abuse | Reply
  34. KbbtMile

    cialis soft tabs canadian pharmacy without prescription cialis no persription https://xz-pharmacyonline.com – discount prescription drug ’

    January 23, 2021 at 15:37 | Report abuse | Reply
  35. FbgZisse

    order viagra online without a prescription 100 mg pfizer viagra no prescription viagra pill https://canadianpharmacy-usx.com/organic.htm – online pharmacy viagra dapoxetine ’

    January 23, 2021 at 23:11 | Report abuse | Reply
  36. TwilaWTurber

    Greetings! Extremely helpful advice in this post!
    It is the little changes that produce the main changes.
    Thanks for sharing!

    Stop by my page; TwilaWTurber

    January 24, 2021 at 16:16 | Report abuse | Reply
  37. NmilZisse

    average age for viagra i want to try viagra viagra pharmacy http://xz-pharmacyonline.com/en/career-opportunities.html – buyviagraonline ’

    January 24, 2021 at 20:06 | Report abuse | Reply
  38. FmfvEncox

    buy cialis paypal cialis 10 mg cialis super active review http://sjcialis.com/ – cialis 20mg canada ’

    January 25, 2021 at 04:49 | Report abuse | Reply
  39. TammyZVanner

    I need to to thanks for this great read!! I definitely enjoyed
    every little bit of it. I actually have got you book-marked
    to consider new items you post

    My web blog :: TammyZVanner

    January 25, 2021 at 19:26 | Report abuse | Reply
  40. AveryMUpdike

    Wow! Finally I purchased a website from where I be able
    to really take useful facts regarding my study and data.

    my web blog; AveryMUpdike

    January 26, 2021 at 02:42 | Report abuse | Reply
  41. JnhCrulk

    cialis online uk cialis prescription assistance program generic cialis au http://loncialis.com/ – cialis online canada ripoff ’

    January 26, 2021 at 18:34 | Report abuse | Reply
  42. AhmdEncox

    overnight cialis with dapoxetine cialis buy online generic for cialis http://cialmenshoprx.com/ – generic cialis ’

    January 27, 2021 at 00:38 | Report abuse | Reply
  43. Courtney Dustman

    Social network traffic Facebook likes Twitter Followers Instagram Followers and much more

    https://bit.ly/3iVO2Vh

    January 28, 2021 at 00:18 | Report abuse | Reply
  44. KbbgMile

    viagra dapoxetine Endep online pharmacy viagra http://erectilejyzd.com/ – gastro health ’

    January 28, 2021 at 21:27 | Report abuse | Reply
  45. FhnhZisse

    online canadian pharmacy walmart pharmacy viagra Claritin https://canadianpharmacy-yy.com/ – Tizanidine ’

    January 29, 2021 at 05:01 | Report abuse | Reply
  46. NgscZisse

    20 mg sildenafil 689 can i buy viagra online in india pfizer viagra online http://canadianpharmacy-yy.com/Fitness/how-to-get-a-six-pack.html – sildenafil nz buy ’

    January 30, 2021 at 02:18 | Report abuse | Reply
  47. FmnfEncox

    cialis soft tabs overnight cialisis cialis where can i buy https://impotencecdny.com/info/history.php – united pharmacy cialis ’

    January 30, 2021 at 11:57 | Report abuse | Reply
  48. JnscCrulk

    viagra samples buy viagra no prescription uk viagra switzerland http://erectilejyzd.com/index.php?called=terms – viagra 5mg no perscription ’

    February 1, 2021 at 00:36 | Report abuse | Reply
  49. AhmdEncox

    generic cialis usa Atorlip-10 cialis singapore buy https://impotencecdny.com/ – Ceftin ’

    February 1, 2021 at 07:43 | Report abuse | Reply
  50. nano wallet insert

    Thanks for the good writeup. It in reality was a amusement account it.
    Look advanced to more added agreeable on your part! However, how can we communicate?

    Also visit my web site – nano wallet insert

    February 1, 2021 at 10:56 | Report abuse | Reply
1 2 3 4 5 6 7

Leave a Reply to CrulkAsd


 

CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

« Previous entry
Advertisement
About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.