As of now, the daily fat intake norm ranges anywhere from 20 to 35%. Dietitians prescribe eating the total of 50-80 gr of fat per day. Typical foods rich in fats include oily fish, avocado, nuts, cheese, heavy milk, eggs, and dark chocolate. It is essential to know that not all types of fat are healthy for the body.
Monounsaturated and polyunsaturated fats were found to be promoting a well-balanced hormonal system, healthier skin, and stronger hair and nails. Their counterparts – saturated and trans fats – have a bad rep for a reason: their excessive consumption is associated with heart disease and obesity. Online calculators can help you check if you adhere to the recommendations, and some even allow users to identify what types of fats they consume with food. Normally, each product comes with a food label so that it is easy to check its nutrition value and fat contents in particular. As for other macroelements, carbs should provide 45-65% and proteins 20-30% of the daily calorie intake.