Learn the basics of Dietary Fat.
How much? From what foods? What to avoid and more!
Check out Origin Sports Nutrition’s latest infographic explaining the basics of fat, their ratios, how they fit into a balanced diet, and whole food sources.
This infographic will explain that not all fat is the same. In fact there are four types: Unsaturated, Saturated, Polyunsaturated, and Trans.
Learn about your sources for Omega-6, Omega-3, and Omega-9 fatty-acids. And what kind of foods to avoid (hint: Hydrogenated Oils).
Macronutrient Ratios (i.e. Daily Caloric Intake of: % Protein – %Carb – %Fat) should be consumed on an oscillating ratio:
Monday | Wednesday | Friday : 30% Protein – 30% Carb – 40% Fat
Tuesday | Thursday | Saturday : 30% Protein – 40% Carb – 30% Fat
Regardless of the daily-ratio (MWF or TThS) aim to breakdown fat-intake into equal parts:
33% Unsaturated – 33% Saturated – 33% Polyunsaturated – 0% Trans-fat
(If you are vegan, consuming saturated fat is completely optional. Vegan fat ratios are 50% Unsaturated – 50% Polyunsaturated.)
What does 33% look like in calories? This all depends of the diet plan you are following. However, based on a diet plan of 2,000 per day: 33% (of the original 40% Fat) = 266 Calories
Daily Food Examples (Note: these numbers are indicating calories from fat = c.f.f., not total calories):
33% Unsaturated = 1/4 C Almonds (101 c.f.f) + 1/2 C Avocado (95 c.f.f) + 2 TBSP Pumpkin seeds (72 c.f.f) + 1 TSBP Olive Oil (122 c.f.f.)
33% Saturated = 8 oz Chicken Breast (72 c.f.f) + 1 oz Goat Cheese (54 c.f.f)
33% Polyunsaturated = 1 TBSP Chia (27 c.f.f) + 1 TBSP Flax (45 c.f.f) + 2 TBSP Walnuts (81 c.f.f) + 3 oz Salmon (99 c.f.f)
Total Calories: 1425 | 86g Protein + 26g Carbs + 82g Fat
If you are following the MWF ratio of 30% Protein – 30% Carbs – 40% Fat, you almost fulfilled your fat requirement, and have 824 calories left to 6g of fat, 64g of protein and 124g carbs. That could look like: 2 C Brown Rice (433 t.c. – 90g Carbs), 1 C sweet potato (144 t.c. – 27g Carbs) and a post workout whey isolate protein shake (130 t.c. – 30g protein).
Daily Total: 1853 Calories | 128g Protein (28%) + 143g Carbs (31%) + 86g Fat (42%)
With 147 Calories to spare to get some extra protein.
Remember, food items do not fall perfectly into one category: Protein, Carb, or Fat (Saturated, Unsaturated, or Polyunsaturated). Many sources of fat will fall into more than one type. It’s all about finding a balance of the right ratios and sticking with whole food sources.
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