Your body needs a certain amount of fat each day for normal functions. If you follow 1 2000 calorie diet, you can have 44g to 78 g of fat each day. Your body uses fat to metabolize vitamins A, D, E and K. Fat also helps keep your immune system functioning and maintains the structure of cell membrans.
Some types of fats are healthier than others. Limit or exclude trans and saturated fats, which can increase your cholesterol, blood pressure and risk of heart disease.The American Heart Association recommends consuming monounsaturated and polyunsaturated fats to decrease your risk of these chronic conditions. These healthy fats are found in salmon, tuna, nuts, seeds, avocados and vegetable oils. Most of your fat consumption should come from monounsaturated and polyunsaturated fats.
Read more: http://www.livestrong.com/article/368114-is-20-grams-of-fat-per-day-healthy/#ixzz1rrQGcEAB
Read more: http://www.livestrong.com/article/368114-is-20-grams-of-fat-per-day-healthy/#ixzz1rrQ588wD
1 cup of whole milk, ~ 10 g 1 string cheese, ~10 g 2 oz bacon ~ 20g 1 plain bagel with cream cheese ~19g 1 cup raw shredded coconut ~ 27 g 1/2 cup chopped black walnuts ~35 g 1/2 cup hazelnuts ~35 g 1/4 cup macadamia nuts(澳洲堅果) ~26 g 3 tbsp butter ~ 21g 3 tbsp nut butter (peanut/almond) ~20g
http://www.squidoo.com/slaying-the-dragon avocado, black 1 whole 25grams avocado, green ½ 22grams bacon 4 slices regular 22grams butter 2Tbs 23grams Mountain Medley cheese, yellow 2 oz (2 slices) 18 grams chocolate, dark 2oz 20grams chocolate, white 2 oz 21 grams cream cheese 2 oz 18 grams Egg Nog 1 cup 19grams frankfurter 1 16grams French fries med 20 grams hamburger 6 oz patty (85%) 26 grams nuts, dry roast 2 oz 21 grams olive oil 4tsp 19grams peanut butter 3 tbsp 24 grams salmon ½ filet 22grams spam 3 oz 24 grams trail mix (no choc) ½ cup 22 grams whole milk (any) 16oz 14-22grams
Cookies: Keebler E. L. Fudge, Serving: 2 cookies, 7 grams. 6 cookies will get you 21 Keebler Fudge Sticks, Serving: 3 cookies, 8 grams. 9 cookies will get you 24 Nabisco Chips Ahoy, Serving : 3 cookies, 8 grams. 9 cookies will get you 24 Nabisco Oreos, Serving: 2 cookies, 7 grams. 6 cookies will get you 21
Meat Meals: Armour Vienna Sausage : Can, 23 grams Jimmy Dean Snack Size Sausage Biscuits : 2 biscuits, 26 grams Jimmy Dean Pancake and Sausage Bowl: 34 grams Underwood Devil Ham : 1 can, 30 grams Ballpark Hot Dog with White Bun : 18 grams Johnsonville Chili and Cheese Brat without bun: 18 grams Spam Single Classic: 22 grams El Monterey Burrito, Beef and Bean : 14 grams for 1, have 2 for 28 grams Lunchable Cracker Stackers Bologna and American: 22 grams Lunchable Cracker Stackers Ham and Cheddar: 21 grams
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