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The diet concentrates on reducing "foods containing saturated fats and trans fats" and substituting them with "mono and polyunsaturated fats". The diet advocates increasing intake of "complex carbohydrates, soluble fiber and omega 3 fatty acids" and is recommended for people with cardiovascular disease or people looking for a healthier diet. [2]
The American Heart Association recommends limiting saturated fat intake to less than 6% of your daily calories, which equals about 13 grams per day for a 2,000-calorie diet. The Bottom Line
Ensuring this way of eating is as heart-healthy as possible means focusing on the core qualities that make all four diets healthy: limiting saturated fats, and added sugars, while eating a variety ...
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]
The Dietary Goals also recommended increasing complex carbohydrates and naturally occurring sugars from 28% to 48% of energy intake, reducing refined and processed sugars to about 10% of energy intake, reducing fat from 40% to 30% of energy intake, reducing eating saturated fat to 10% of energy intake, reducing cholesterol consumption to 300 ...
For example, one can of soda can contribute 140 calories and 40 grams of added sugar to your day, leaving you wanting more with no real nutritional benefit. Depositphotos Energy Slumps
A 2004 statement released by the Centers for Disease Control (CDC) determined that "Americans need to continue working to reduce saturated fat intake…" [92] In addition, reviews by the American Heart Association led the Association to recommend reducing saturated fat intake to less than 7% of total calories according to its 2006 recommendations.
Keeping your added sugar intake to less than 10% of your daily calories will help prevent these problems, says Palinski-Wade. Fiber, has several health benefits, including countering some of the ...