Research3

source: 
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=60
http://empoweredsustenance.com/low-fat-diet-bad/

my topic:
Low-fat food is always a healthy choice?

what I hope to learn from this source:
How much fat we need (enough)

notes:
As a general rule of thumb, we should eat no less than 40% of our calories as fat. Many individuals thrive on a 50% fat diet and some people feel best on as much as 60% of calories as fat.
For a 2,000 calorie diet, obtaining 40% of calories from fat means eating about 90 grams of fat. Over the course of the day, if we are eating real foods prepared from scratch, an example looks roughly like:

• 2 Tbs. butter
• 1 Tbs. coconut oil (coconut oil is extremely healthful but it will not stimulate bile production, according to my extremely knowledgeable mentor. Consume it in addition to animal fats)
• 2 whole eggs
• 1/2 avocado
• 1 serving fatty steak (grassfed, of course!)
• 1 cup whole milk
• 1/2 cup full-fat ice cream

As you can see, the fats in this example are primarily saturated fats from the coconut oil, dairy, eggs, and meat. The avocado provides healthy monounsaturated fats. Vegetable oils should be completely avoided, because the high ratio of polyunsaturated fats is unnatural and inflammatory. Nuts and seeds (with the exception of coconut) should be consumed only in small amounts to prevent an imbalance of omega-6 to omega-3… but that discussion is a whole different blog post, and it is coming soon!


-----------------------------------------------------------------------------------------------------------------------

For healthy adults, the Dietary Guidelines for Americans recommend 20% to 35% of your daily calories come from fat. Both SparkPeople and the American Heart Association take a middle of the road approach, advocating a 30% fat intake. Use the following chart to see your estimated daily fat recommendations based on these ranges.

Lower fat isn't necessarily better. Regularly consuming fewer than 20% of your daily calories from fat (see "Too Low" on the chart above) will put your health at risk in many ways as discussed above. A diet too high in fat (see "Too High" on the chart above) can also lead to problems—heart disease, diabetes, cancer and weight gain.



final thoughts:
People have to intake some fats according to their health condition or daily calories. Just maintaining a nutritionally balanced diet can makes well-balance especially in fat, not in constant fear of intaking fat.