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This is because all fats contain some saturated fatty acids. For example, if a person chose fats with only 20% saturated fatty acids, setting fat intake at 35% of total calories would mean that 7% of calories would come from saturated fat. For this reason, the Institute of Medicine recommends consuming no more than 35% of calories from fat. [3]
Here is the sample plan for 2000 calories daily: [3] [6] 6–8 servings of grains or grain products (preferable whole-grain) 4–5 servings of fruits; 4–5 servings of vegetables; 2–3 servings of low-fat dairy foods; 2–3 servings of fats and oils; 2 or fewer servings of meat, poultry or fish; With the following weekly limitations:
Pass on the added sugar and pump up the protein with this 7-day plan. ... Daily Totals: 1,759 calories, 93g fat, 26g saturated fat, 89g protein, 187g carbohydrate, 39g fiber, 1,901 mg sodium ...
However, decisions about what specific foods to serve and how to prepare them are made by local school officials. A 2007 study, based on research by the USDA during the 2004–05 school year, found that students in more than 90% of schools surveyed had the opportunity to select lunches that met dietary standards for fat and saturated fat. [32]
A dietitian breaks down her nutrient-packed, 5-day clean eating plan to melt belly fat and establish all-around healthier eating habits.
Nuts and seeds are also a great source of fiber and provide plant-based protein and heart-healthy unsaturated fats. To reduce saturated fat, opt for lean proteins like beans, tofu, lentils and ...
Limit intake of fats to no more than 30% of total caloric intake, preferring unsaturated fats to saturated fats. Avoid trans fats. Eat at least 400 grams of fruits and vegetables per day (not counting potatoes, sweet potatoes, cassava, and other starchy roots). A healthy diet also contains legumes (e.g. lentils, beans), whole grains, and nuts. [11]
Swapping saturated animal fats such as butter with plant-based unsaturated fats such as olive oil may help reduce the risk of developing cardiovascular disease and type 2 diabetes, a new study ...