Fat is essential for most people but how much is too much?
First, know that some fat is essential for most people. Your body uses fat for many health functions, including processing fat-soluble vitamins like A and E. Including some fat in meals helps you feel more satisfied, and that's important when you're eating fewer calories on a weight-loss diet and want to curb between-meal hunger.
To calculate a more personal daily range of fat grams, the American Council on Exercise suggests a simple formula. For the minimum amount, multiply your weight by 0.4 and for the maximum, multiply it by 0.5. So, if you weigh 140 pounds, that's between 56 and 70 grams of fat each day. Polyunsaturated fats: fatty fish such as trout, herring and salmon; walnuts; flax, pumpkin, sesame and sunflower seeds; sunflower, corn and soybean oils.
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