Forums: September 2010 Kickstart Forum Archive: 10% fat??
Created on: 09/12/10 11:56 AM Views: 1451 Replies: 6
purdy Joined: 09/09/10 Posts: 8	10% fat?? Posted Sunday, September 12, 2010 at 11:56 AM I know we should be aiming for around 10% fat in our daily diet but how do you work that out? Im a bit dense when it comes to math but is there a formula to work out what say 3grams of fat = in percentages? Any advice welcome thanks!
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: 10% fat?? Posted Sunday, September 12, 2010 at 1:15 PM Hi there, If you're eating a well-rounded plant-based diet, your 10% of fat will come from the vegetables, beans, grains, and fruits you are eating, with the occasional consumption of nuts, seeds and avocado. You won't add any oils or other fat to your food. For example, on a 2,000 calorie diet, 10% fat would be 200 calories. Fat is 9 calories per gram, so divide 2000 by 9 = 22 grams of fat. That would be easily attained through just your normal eating, without adding any fats. So, just eat the recipes recommended by the Kickstart, and don't add any fat to them. If you are an active person who exercises, you can probably have some nuts, seeds, and avocado sometimes, since these are helpful for heart-health and brain-health. One more reason to exercise! Molly Horn
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Mariberry Joined: 01/02/10 Posts: 297	RE: 10% fat?? Posted Sunday, September 12, 2010 at 3:32 PM Purdy - I'm like you. We tend to overthink things at times. Molly's answer is great and I finally "get it" about the fat percentage to aim for. I love nuts, seeds, avocado, olive oil/balsamic dressing, nut butters...I'm hooped when it comes to that 10% if I continue to indulge my cravings for these things. No wonder my weight hasn't dropped. (although,thankfully, my weight is stable and I'm not gaining!!) Vegetables, legumes, fruits, whole grains in varied combinations and in the portion required to ensure satiety and you're done. Really, this plan is so flippin' easy if we just let it be! All we are saying is "Give Peas a Chance"
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wen Joined: 09/08/10 Posts: 54	RE: 10% fat?? Posted Sunday, September 12, 2010 at 3:44 PM so...when I read the product label to see how much fat they have, do I look for the total fat, or trans fat (usually 0)...and adding how much fat I am having???
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purdy Joined: 09/09/10 Posts: 8	RE: 10% fat?? Posted Sunday, September 12, 2010 at 3:47 PM thanks to you both for your replies. Makes sense now.It really is simple. When we eat the recommended food the fat looks after itself! I suppose I was thinking about the odd packet food I may use but as long as its got no added fat in I should be ok I think! Thanks again for your input.
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: 10% fat?? Posted Sunday, September 12, 2010 at 5:26 PM wen wrote: so...when I read the product label to see how much fat they have, do I look for the total fat, or trans fat (usually 0)...and adding how much fat I am having??? Wen, You should look at total fat, and aim for Zero! Trans fat should definitely be zero. Unsaturated fats are healthy in small amounts, but these are mainly found in whole plant foods, not in packaged food, eg nuts (esp walnuts and flaxseeds) and avocados. Ideally, you want most of your food to come from the part of the store where the food doesn't have labels – the Produce section! Molly Horn
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Susan Levin Joined: 12/26/09 Posts: 1191	RE: 10% fat?? Posted Sunday, September 12, 2010 at 7:26 PM Agree with everything above. In our studies, we tell people when they eat packaged/processed foods, it should have less than 3 grams of fat per serving. Usually this keeps people within the 10 percent range overall. Susan Levin, MS, RD PCRM Director of Nutrition Education
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