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I f the nutrition world had Avengers bear with me here, fat would be the Bucky Barnes of the group—once a villain, then rehabilitated to be a true hero. Fat is back, baby. However, as we all embrace healthy fats and slather our toast with nut butter, pile avocados onto our salads, and add MCT oils into our coffees, it begs the question: how much fat per day, even the healthy kind, is okay to eat? Answering this question gets confusing, fast. So we talked to experts to figure out what we should be doing in the fats department to maximize those benefits without going overboard. But in general, nutritionist Jessica Ash, CNC, founder of Jessica Ash Wellness, recommends getting about 20 to 30 percent of your daily calories from fat. Whitney English, RDN, agrees.
A macronutrient is something we need in relatively large amounts to be healthy. Macronutrients include water, proteins, carbohydrates, and fats. Fat is associated with being harmful, but the truth is humans need fat as. However, certain types of fat give protective benefits to the heart if appropriate portions are consumed. The key is to understand how to choose the right amount of each type of fat, so we should look closely at the ideas of total fat and each type of fat. That is about 44 grams to 77 grams of fat per day if you eat 2, calories a day.