Question on fat

[L Sass]

I've recently begun tracking my food and calories on fitday.com. I've gotten my calories in the area the need to be, but some days I have a real problem with fat intake - my percentage will be up in the high 30's. I've examined everything and determined the culprit - it's the toasted slivered almonds that I add to my salad. I know almonds are healthy, in the right quantities, and have the good fat, omega 6's and 3's. But I estimate my handful to be about 2 tenths of a cup, and that adds a whopping 17 grams of fat. Should I be concerned about that high percentage when it comes from almonds - i.e. always strive to get my fat intake in the 20% range, or when it's a healthy fat do you think there is some leeway? Thanks for your input.

Lorrie

 

[atiman]

Good fat or bad fat it still adds up in calories. 30% isn't a bad intake of fat either, but I also try to stay closer to 20% which gives me better results.
I would just cut fat somehwere else if you want the almonds in your salad. Or just cut back the almonds slivers a little.

Namita

 

[Kit_]

Good fat still is fat and too much your body will store it. I wouldn't cut out the almonds completely as they do have some good nutrition, but I'd weigh them and make sure you really have that many in your salad to start with, if you do, just cut back on them a little bit. You can get non electric food scale for under $10. I generally have some type of nuts 3 times a week as the Omega 3 and other stuff is so good, and I want to make sure that I get the use of all my vitamins not just the water-soluble ones.

Also cut out a little fat here and there if it’s good fat, as you still need some nutrition that certain foods can give you, like Namita, said. And of course cut out all the bad fat, you don’t need it, and the good fat is so much more healthy. Do try to get lower then 30% but if you only hitting that on a few days, that’s actually doing pretty good. Just try to limit those days, as not every day is going to be perfect, try to aim for it, but if it doesn’t happen shrug it off and try to make it happen the next day.

HTH,

Kit

 

[Imafitnessfreak]

I agree with these ladies 100%. Try punching in half your usual serving of almonds into fitday and you may be suprised by the effects it has on your totals.