2 In 4 Daily Calories Should Come From Fat.

Did you know that fat is a critical part of your daily diet? Health experts recommend that 2 in 4 daily calories should come from fat. This may sound surprising, especially with fat often being cast as the villain in weight management and wellness discussions. However, your body relies on dietary fat for energy, vitamin absorption, hormone production, and even brain health.

But not all fats are created equal. Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish like salmon, are your best friends. These provide essential nutrients while supporting heart health and brain functionality. On the other hand, trans fats and excessive saturated fats should be limited, as they can increase the risk of heart disease and other health issues.

To hit the recommended daily fat intake, focus on balanced meals that include whole, nutrient-dense foods. For example, a salad with mixed greens, grilled chicken, olive oil, and avocado not only tastes great but also contributes to your healthy fat goals. Don’t shy away from healthy snacks like a small handful of nuts or a tablespoon of peanut butter on whole-grain toast. These small changes help you reach your ideal fat intake without feeling deprived.

The key is tracking your daily calories and ensuring they come from reliable macronutrient sources—approximately 50% carbs, 25% protein, and 25% fat. This breakdown supports a well-rounded, sustainable diet that fuels your body and keeps you thriving.

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