6.3.1: Balancing Your Diet with Lipids

Dietary Recommended Intake (DRI) for Fat

The acceptable macronutrient distribution range (AMDR) from the Dietary Reference Intake Committee for adult fat consumption is as follows¹:

• Fat calories should be limited to:
  • Adults 19 and older: 20–35%  of total calories with most fats coming from polyunsaturated and monounsaturated fats.
  • Children 4 to 18: 25-35% of total calories. Fat needs for children under 4 will be addressed in a later chapter.
• Consume fewer than 10% of calories from saturated fats.
• Keep the consumption of trans fats and cholesterol as low as possible without compromising the nutritional adequacy of the diet.
• Think lean and low-fat when selecting meat, poultry, milk, and milk products.

Lipid Recommendations

Lipid Category	Dietary Guidelines Recommendation
Total Fat	AMDR: Adults 19 and older: 20% to 35% of total calories AMDR: Children 4 to 18: 25% to 35% of total calories
Saturated Fat	Less than 10% total calories
Linoleic Acid	Adequate Intake: 10 to 17 grams (varies by age and gender)
Linolenic Acid	Adequate Intake: 0.7 to 1.6 grams (varies by age and gender)

Table \(\PageIndex{1}\): Lipid Recommendations. Table A 1-2 Daily Nutritional Goal, Ages 2 and Older. Accessed July 31, 2023. Available at https://www.dietaryguidelines.gov/si...-2020-2025.pdf

Identifying Sources of Fat

When we eat food, we eat a variety of fats. Evaluate the following sources of fat in your overall dietary pattern:

• Monounsaturated fat. This type of fat is found in plant oils. Common sources are nuts (almonds, cashews, pecans, peanuts, and walnuts) and nut products, avocados, extra virgin olive oil, sesame oil, high oleic safflower oil, sunflower oil, and canola oil.
• Polyunsaturated fat. This type of fat is found mainly in plant-based foods, such as nuts, oils, and fish.
  • Omega-3 fatty acids (linolenic acid). Good sources of these are canola oil, flaxseed oil, soybean oil, olive oil, nuts (walnuts, almonds, hazelnuts, pecans), seeds, whole grains, legumes, and green leafy vegetables.
  • Omega-3 fatty acids (DHA and EPA). Good sources of these are cod liver oil and fish such as tuna, herring, mackerel, salmon, and trout.
  • Omega-6 fatty acids (linoleic acid). Eggs, poultry, most vegetable oils, wheat germ oil, whole grains, baked goods, and cereals contain these fatty acids. Omega-6 fatty acids are present abundantly in nuts and seeds such as flaxseeds, sunflower seeds, sesame seeds, and watermelon seeds.
  • The Omega-3 to Omega-6 ratio, as it relates to reducing heart disease risk, is no longer a recommendation of the American Heart Association, which states that there is value in adequate intake of both types of fat.²
• Saturated fat. This fat is found in animal products, full-fat dairy products, palm and coconut oils, and cocoa butter. Limit these products to less than 10 percent of your overall dietary fat consumption. The current average intake of saturated fat is 11 percent of calories, and only 23 percent of people eat amounts of saturated fat consistent with the limit of less than 10% of calories. The top sources of saturated fat for adults are sandwiches (deli sandwiches, burgers, tacos, burritos, grilled cheese, hot dogs) and other grain-based mixed dishes (e.g. spaghetti and meatballs, casseroles, quesadillas).³
• Trans fatty acids. Stick margarines, fast foods, commercial baked goods, and some snack foods contain trans fats. Limit your consumption of these products to keep your trans fat intake low, as trans fats have been linked to increasing LDL cholesterol and lowering HDL cholesterol, which increases heart disease risk. Since 2020, manufacturers can no longer add processed trans fats (partially hydrogenated oils, or PHOs) to foods in more than 0.5 grams per serving and you can still get small amounts from natural sources. The FDA has removed trans fats from the GRAS list (Generally Recognized as Safe).⁴

Figure \(\PageIndex{1}\): Enjoy a delicious vegetable burger as an alternative to a traditional beef hamburger with French fries to reduce saturated fat. ("Mel's Diner" by Melissa is licensed under CC BY 2.0.)

Attribution

Zimmerman, "An Introduction to Nutrition (Zimmerman)," CC BY-NC-SA 3.0. Text was updated. Figures were replaced. References added.

References

1. US Department of Agriculture and US Department of Health and Human Services. Table A1-2, Daily Nutrition Goals Ages 2 and Older. In: Dietary Guidelines for Americans 2020-2025. 9th ed. December 2020. Accessed July 31, 2023. https://www.dietaryguidelines.gov/si...-2020-2025.pdf.
2. Harris WS, Mozaffarian D, Rimm E, et al. Omega-6 fatty acids and risk for cardiovascular disease: a science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation. 2009;119(6):902-907. doi:10.1161/circulationaha.108.191627.
3. US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans 2020-2025. 9th ed. December 2020. Accessed August 1, 2023. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
4. Shining the Spotlight on Trans Fats. Harvard TH Chan School of Public Health. n.d. Accessed July 31, 2023. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/transfats/.