Grams of Fat

Posts: 24,632
1/22/13 2:24 P

Based on the numbers you are sharing, you are "not" above your SP fat range. The range goes up to 35% of ones calories coming from fat.

However, because you are at the upper end for "both" fat and protein---your carbohydrate amount is below the recommendation of at least 45 % of calories coming from carbs.

For a healthy adult, the numbers you share are not concerning. For someone with diabetes--there may need to be changes. If you find that you do not have the energy to get through intense workouts, if you find yourself dragging---you may need to up carbs slightly; thus lowering protein and/or fat some.

SP Registered Dietitian Becky

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1/22/13 12:33 P

Anyone who is truly worried about fat intake should get a blood test done to get a breakdown of their blood serum cholesterol.

I donate blood every 8 weeks and our local blood bank does it for free when you donate. In case you don't know, here are the numbers you should look for according to the American Heart Association:

Total Cholesterol not greater than 200 mg/dl
HDL (high-density lipoprotein) AKA good cholesterol at least 60 mg/dl preferably near 70 mg/dl
LDL (low-density lipoprotein) AKA bad cholesterol NOT greater than 100 mg/dl preferably around 80 if you have a family history of heart disease.

Also, you should watch triglycerides. They are those pesky little fats that you want a little of in your blood, but not too much. Levels NOT to exceed 150 mg/dl. Ideally, you want to keep this number at 100 mg/dl.

I have attached the link if you want to know more. http://www.mayoclinic.com/health/cholesterol-levels/CL00001

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1/22/13 10:46 A

Haha, me too! I have only a tablespoon of peanut butter with my breakfast, but then I want some with a banana, in smoothies, in my oatmeal pancake batter...ah, so good.

current weight: 110.0

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1/22/13 10:38 A

Oh Kristen, me too........but I stir in a tbsp of peanut butter TOO! I limit myself to 2 tbsp of PB per day, as difficult as it is because I love the stuff, A LOT.

current weight: 141.6

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1/22/13 10:31 A

Yup, better than croutons, too! I like to top my greek yogurt with almonds. Yum yum.

current weight: 110.0

160 147.5 135 122.5

110

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1/22/13 10:31 A

I am eating only healthy fats as well, and usually go over my fat allowance too (avg about 38%). However, I'm still within my calories and I'm still losing on target (so far 2lbs per week). I'm usually under on carbs and protein but it's not by design. I've eliminated a lot of processed foods from my diet, except for my gluten free bread and the occasional cheese, and I know I'm eating real, HEALTHY whole foods, so I don't sweat it. Besides, without enough fat in your diet you'll have a hard time with cravings.

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1/22/13 10:28 A

I either 1/2 of 1/4 my servings, too. I find putting walnuts in a salad as that 'crunch' I need...better than tortilla strips! hehe!

current weight: 141.6

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136

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1/22/13 10:25 A

I have the same problem. I don't worry about it too much because they are healthy fats, and no more than 35% of my calories come from fat. I try to only have half portions of peanut butter, almonds, etc. so that I don't go over but I'm usually at the top end of my range for fats.

current weight: 110.0

160 147.5 135 122.5

110

SparkPoints: (1,155)
Fitness Minutes: (2,848)
Posts: 213
1/22/13 10:18 A

I eat almonds, peanut butter, seeds, a hardboiled egg, and sometimes walnuts most everyday. By the end of the day, I've gone over my recommended Fat grams. Being that most of the Fat grams are the 'healthy' fats, is this something to be concerned about? I do not exceed my calories. Usually my % breakdown is around 33% Fat, 33% Protein, 34% Carb.

current weight: 141.6

143 141.25 139.5 137.75

136