6.3.1: Balancing Your Diet with Lipids
- Page ID
- 80525
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Dietary Recommendations for Fats
Fats are an important part of a healthy diet, and the following recommendations are provided by the Food and Nutrition Board Dietary Reference Intakes and the Dietary Guidelines for Americans:1,2
- Fat calories should be limited to 20–35% of total calories with most fats coming from polyunsaturated and monounsaturated fats. This is the AMDR for adults 19 and older.
- 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.
- Lean and low-fat meats, poultry, milk, and milk products will help avoid consuming excessive amounts of saturated fats.
| Lipid Category | Dietary Reference Intakes and Recommendations |
| Total Fat |
AMDR: Adults 19 and older: 20% 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) |
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
Attribution
Zimmerman, "An Introduction to Nutrition (Zimmerman)," CC BY-NC-SA 3.0. Text was updated. Figures were replaced. References added.
References
- Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, et al. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press, 2005.
- US Department of Agriculture and U.S. Department of Health and Human Services. The Scientific Foundation for the Dietary Guidelines for Americans, 2025-2030. Published December 2025. Accessed January 23, 2025.The Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030
- 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.
- "Trans Fat." U.S. Food and Drug Administration, 24 June 2024, www.fda.gov/food/food-additives-petitions/trans-fat. Accessed 27 Feb. 2026.
- Melissa. Mel's Diner. Flickr, 12 July 2011, www.flickr.com. Licensed under CC BY 2.0.