How much trans fat is recommended in the diet quizlet

How much trans fat should I eat per day?

You should limit trans fat to less than 1% of your daily calories. For someone with a 2,000 calorie a day diet, this is about 20 calories or 2 grams per day.

What percentage of fat should you have in your diet?

The 2015-2020 Dietary Guidelines for Americans recommend the following targets for healthy adults: Total fat: 20% to 35% of daily calories. Saturated fat: 10% or less of daily calories.3 мая 2019 г.

Which of the following contains trans fat?

Which foods contain trans fats? Trans fats can be found in many foods – including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads.

What is the best strategy to limit trans fat in the diet?

The general population can reduce their saturated fat and industrially produced trans-fat intake by following simple steps like choosing different types of home food processing, such as boiling instead of frying, replacing butter and lard with oils rich in PUFA and limiting the consumption of baked, fried foods, and …

Why trans fats are bad for health?

Trans fats not only raise LDL (“bad”) cholesterol levels (as saturated fats also do), they also lower levels of HDL (“good”) cholesterol. Trans fat also increases blood triglyceride levels. Several studies have examined the effects of trans fats on cholesterol levels and heart disease risk.

What foods have no trans fat?

Fats and oils

  • avocado.
  • vegetable oils: canola, olive, peanut, safflower, sunflower, corn, soybean, cottonseed, sesame and flaxseed oil.
  • margarines: spray, tub, or squeeze, with one of above oils listed as a liquid as the first ingredient (no trans fat)
  • salad dressing or mayonnaise: made with recommended oil.
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How do I calculate my daily fat intake?

The % DV for a nutrient is calculated by:

  1. dividing the amount of a nutrient in a serving size by its daily value, then.
  2. multiplying that number by 100.

How many saturated fats should I eat a day?

You should limit saturated fat to less than 10% of your daily calories. To further reduce your heart disease risk, limit saturated fats to less than 7% of your total daily calories. For a 2,000 calorie diet, that is 140 to 200 calories or 16 to 22 grams (g) of saturated fats a day.

What happens if I eat too much fat?

Eating too much saturated fats in your diet can raise “bad” LDL cholesterol in your blood, which can increase the risk of heart disease and stroke. “Good” HDL cholesterol has a positive effect by taking cholesterol from parts of the body where there’s too much of it to the liver, where it’s disposed of.

Is olive oil a trans fat?

Even though frying with olive oil doesn’t form trans fats, it’s important to not heat olive oil – or any cooking oil – past its “smoke point,” the temperature at which it starts to burn. … If you want to increase your intake of heart-healthy monounsaturated fats, choose olive, peanut or canola oil.

Is natural trans fat bad for you?

Most trans fats in the Western diet are hazardous to your health. Although ruminant (natural) trans fats from animal products are considered safe in moderate amounts, artificial ones are strongly associated with health problems, including heart disease.

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Are eggs high in saturated fat?

Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

What foods are high in saturated and trans fat?


  • desserts and baked goods, such as cakes, cookies, donuts, pastries, and croissants.
  • many cheeses and foods containing cheese, such as pizza.
  • sausages, hot dogs, bacon, and ribs.
  • ice cream and other dairy desserts.
  • fried potatoes (French fries) – if fried in a saturated fat or hydrogenated oil.

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