Fats question

ltruns

Ook! I've been eating really clean, 6 small meals primarily veggies/fruits/nuts. Primarily almonds, avocados, spinach, strawberries, fish, but no chicken/red meat. I have a 42% daily amount of fats on my nutrient chart right now! I've never seen the number that high bc I'm usually training for marathons and eat high carbs high protein. Is it ok that my fats are that high? I've eaten so clean, and noo added fats to food or fast food. Are they "good" fats or am I overlooking something?

tubzzy77

It's fine. Yeah they're good fats.

BarackMeLikeAHurricane

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine. Fats and protein should be viewed as minimum values so it's fine to go over. Carbs are unnecessary so you don't have to worry about eating enough. Some people do low carb, some people find their exercise suffers if they keep carbs too low, do what works for you.

What's important about fats is the ratio of saturated vs. monounsaturated vs. polyunsaturated fats. Saturated fat has been demonized in the past but some is necessary. Half of your cells membranes are made up of by saturated fats. Saturated fats are easy to get in your diet so try to focus on incorporating more essential fatty acids into your diet. Oily fish and flax seeds are a great source of omega 3 EFA's. You can take a fish oil or flax oil supplement if you have trouble getting it from your diet. Omega 6's are very easy to get into your diet so there's not need to supplement it. Most people eat too many omega 6's and too little omega 3's so to maintain a good ratio you shouldn't supplement your omega 6 intake.

For information of setting your macro target, go here: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

ltruns

As long as you eat enough protein (ideally 1g per pound of lean body mass but 1g per kg of body weight is acceptable) being over on fat is fine. Fats and protein should be viewed as minimum values so it's fine to go over. Carbs are unnecessary so you don't have to worry about eating enough. Some people do low carb, some people find their exercise suffers if they keep carbs too low, do what works for you.

What's important about fats is the ratio of saturated vs. monounsaturated vs. polyunsaturated fats. Saturated fat has been demonized in the past but some is necessary. Half of your cells membranes are made up of by saturated fats. Saturated fats are easy to get in your diet so try to focus on incorporating more essential fatty acids into your diet. Oily fish and flax seeds are a great source of omega 3 EFA's. You can take a fish oil or flax oil supplement if you have trouble getting it from your diet. Omega 6's are very easy to get into your diet so there's not need to supplement it. Most people eat too many omega 6's and too little omega 3's so to maintain a good ratio you shouldn't supplement your omega 6 intake.

For information of setting your macro target, go here: http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

thanks, I am eating primarily mono and poly fats. I take an omegaplex vitamin and eat fish to replace meats in my diet. thanks for the help!