How Much Fat and Protein Do I Need?

Question: How Much Fat and Protein Do I Need?

Answer: It depends on your age, your size, and your gender. The United States Department of Agriculture (USDA) suggests that about 30 to 35 percent of your daily calorie intake should come from fat and about 15 to 20 percent from protein. For a 2,000 calorie per day diet, that equals 67 grams fat and 75 grams protein per day.

Another way determine your protein need is based on body weight. The recommended amount of protein for most adults is approximately 0.8 grams of protein per kilogram of bodyweight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds (75kg) would need about 60 grams of protein per day.

Protein Sources

Meats, poultry, fish, seafood, eggs, legumes, nuts, seeds and dairy products are all good sources of protein. The USDA offers these suggestions:

• Choose low-fat meats and poultry to avoid saturated fats
• Keep track of extra calories added by cooking protein sources in fat.
• Seafood is an excellent protein source because it is also rich in omega-3 fatty acids.
• Avoid processed lunch meats, sausages and bacon because they're high in saturated fat and sodium.

One serving of protein is equal to one egg, three to five ounces of meat, poultry or fish, one and one-half ounces cheese or about twelve walnuts.

Fat Sources

The USDA doesn't consider fats to be a food group, like protein; however, fats do contain essential nutrients so they are included in USDA food patterns.

Fat sources that are rich in omega-3 fatty acids or monounsaturated fats are good sources of fat. Fish, seafood, flax, walnuts, soy and canola are rich in omega-3 fatty acids. Avocados, nuts and olive oil are an excellent source of monounsaturated oils.

_Sources:

_{McKinley Health Center, University of Illinois at Urbana-Champaign. "Macronutrients: the Importance of Carbohydrate, Protein, and Fat." Accessed June 24, 2011. http://www.mckinley.illinois.edu/Handouts/macronutrients.htm.}

_{United States Department of Agriculture. "Food Intake Patterns." Accessed June 24, 2011. http://www.choosemyplate.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf.}

_{United States Department of Agriculture. "What Are Oils?" Accessed June 24, 2011. http://www.choosemyplate.gov/foodgroups/oils.html}

_{United States Department of Agriculture. "What Foods Are in the Protein Foods Group?" Accessed June 24, 2011. .}