How much one should eat to stay fit, healthy and disease-free? Consume between 20-35 percent of your calories from dietary fat, increase consumption of omega-3 fatty acids and limit the intake of saturated and trans fats, according to a research.According to a latest paper from the US-based Academy of Nutrition and Dietetics, dietary fat for the healthy adult population should provide 20-35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats."Nutritionists can help people understand that a total diet approach is more beneficial than simply reducing dietary fat and replacing it with carbohydrates, as a high intake of refined carbohydrate can also negatively affect health," said the study published in the Journal of the Academy of Nutrition and Dietetics.The paper recommended a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.A simple and effective way to improve health is to eat more fish, nuts and seeds and to consume fewer desserts and convenience foods, it added."Fat is a critical nutrient, and certain types of fat, such as omega-3s and omega-6s, are needed for good health. For this and other health reasons, a fat-free diet is not recommended," it noted.Fish is an excellent source of the omega-3s EPA and DHA while flax, walnuts and canola oil are good sources of ALA omega-3.Different foods provide different types of fat. Some fats improve your health (omega-3s help your heart and brain) while some are detrimental to your health (trans fat increases heart disease risk factors), the paper said.
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