How Much Fat and Calories Should the Average Person Eat Daily?

Fat is one of the six nutrients vital to optimum health. In addition to fat, you need carbohydrates, protein, vitamins, minerals and water in your daily diet. Protein and carbohydrates each have about four calories per gram, while a gram of fat has about nine calories per gram. Calories are the measure of energy provided by food and the amount of energy your body uses. Calories that are not burned are stored in the body as fat.

Significance

Fat receives a lot of attention in the weight-loss field for a number of reasons, reports the Cleveland Clinic. The only way to successfully lose weight is to consume fewer calories than you burn. Because carbohydrates and proteins contain less than half the calories of fat, you can eat nearly twice as much and maintain the same calorie intake.

Features

Fat is a necessary nutrient because it controls inflammation and supports healthy blood clotting and proper brain development. According to the National Institutes of Health, or NIH, fat helps to keep the body warm and stores excess energy for when you need it. Fat supports the movement of fat-soluble vitamins through the bloodstream and plays a major role in healthy hair, nails and skin.

Averages

The average daily diet for a moderately active adult should stay close to about 2,000 calories. According to the Mayo Clinic, fat calories should make up between 20 and 35 percent of that total. The total amount of fat needed to maintain optimum health should not exceed 44 to 78 grams.

Considerations

Because you can't eliminate fat from your diet, you should make the fat you eat more productive. While healthy fats still contain nine calories per gram, they also provide other benefits. Calories that come from monounsaturated and polyunsaturated fats can help to lower blood cholesterol levels, provide healthy antioxidants in the body and keep arteries clear. According to the NIH, monounsaturated fats primarily are found in olive oil and canola oil. Polyunsaturated fats are found in fish, corn, safflower and soybean oils.

Warning

Saturated and trans fats also have nine calories in each gram, but carry serious side effects if eaten in excess. According to the NIH, saturated fats cause high cholesterol and are the most common cause of heart disease, obesity and high blood pressure. Saturated fats should take up no more than 10 percent of your daily calorie intake as part of the total 20 to 35 percent of fats you consume in a day. Saturated fats are found in foods such as ice cream, butter, cheese and meat. Trans fats used in the production of baked goods and solid oils should be eliminated completely.

The Effects of Eating Take Away Foods Every Day

As people spend more time working and less time cooking, take away food has become an increasingly frequent option. Many people eat all three meals away from home every day, often at fast-food establishments. While take food can be a time and budget-friendly option, the effects of consuming standard burger-and-fries fare on a daily basis can result in unintended consequences to both your waistline and health. There are some nutritious fast-food options available at many takeaway food chains, but you need to do some research to separate the healthful from the harmful.

Obesity

One major consequence of eating takeaway food every day is excess calorie consumption. Most “value” meals served with fries and soda provide well over 1,000 calories per meal, which is more than half the average person’s calorie needs, according to the USDA. So if you eat take away food three meals a day, you may be eating 150 percent of you daily caloric needs. Long-term excess calorie consumption results in weight gain and obesity. In fact, the CARDIA study concluded consuming fast food more than two days per week was strongly associated with weight gain and increased risk of obesity. Diseases associated with obesity include metabolic syndrome, heart disease, diabetes and cancer.

High Blood Pressure

One common feature of many fast foods, even low-calorie fast foods, is high salt, or sodium, content. Currently all but one of the low-fat foot-long sandwiches at a popular chain has at least 60 percent of the average recommended daily intake of sodium of 2,400mg. Many low-calorie and low-fat foods are often loaded with salt to make them taste better. But high levels of salt intake can lead to high blood pressure, particularly in those who have sodium sensitivities and are overweight or obese, according to the American Heart Association.

Cardiovascular Disease

Take away food is often also packed with sources of excess added sugar and saturated fats such as mayonnaise, cheese and soda. While this translates into excess calories and weight gain, it can also become an independent risk factor for cardiovascular disease. Saturated fat has been shown to raise total cholesterol levels, while high sugar intake can lead to symptoms of metabolic syndrome, which include increased triglycerides. Elevated triglyceride and cholesterol levels are indicators of cardiovascular disease and are associated with increased risk of heart attack and stroke.

Diabetes

Many of the previously mentioned health conditions are related to each other, and diabetes is no different. Excess sugar intake, obesity and metabolic syndrome-related insulin resistance are all significant risk factors for developing diabetes. The CARDIA study also demonstrated eating takeaway food more than twice per week was strongly associated with insulin resistance and increased risk of type 2 diabetes. And diabetes greatly increases your risk of cardiovascular disease, so when you develop one of these conditions, you are likely facing a higher risk of all of them.

Can You Eat Takeaway Food Healthfully Every Day?

While takeaway food chains have made efforts to offer low-calorie, low-fat and low-sodium options, it remains a challenge to determine whether these menu items are truly healthy. For example, some fast-food restaurants offer salads on their menu that provide more calories and fat than large hamburgers due to large amounts of added cheese, fried chicken and high-calorie salad dressings. The best way to figure out whether a particular fast-food meal is healthy is to look at the nutrition facts at the restaurant or online. Check the calorie, saturated fat, sodium and sugar content. If you do not want to bother with the numbers, order options that are grilled or baked instead of fried. In addition, reduce or eliminate sources of added calories and fat, such as mayonnaise, special sauces, cheese or creamy salad dressings. Finally, choose healthier side options if they are available, like side salads or baked potatoes.

How to Change Your Mindset to Lose Weight

Wanting to lose weight and finding the motivation to lose weight are two completely separate ideas. Although you may want to achieve a healthier weight, you might find it hard to change your mindset. In order to get yourself moving and start a weight-loss program, you need to find personal motivation and discover why you truly want to slim down.

Step 1

Weigh yourself first thing in the morning to find out your current weight. Compare this to what a healthy weight for your height should be. You may discover that you are at a healthy weight, overweight or more overweight than you suspected.

Step 2

List the reasons you want to lose weight. Think about how you feel when you go swimming, being able to be active with your children or feeling more confident about yourself. Dig deep and look for the personal reasons you want to have a healthy weight.

Step 3

Consider how being overweight can jeopardize your health. People who are overweight are at a higher risk for heart disease, diabetes, cancer, high blood pressure and high cholesterol. These are life-threatening diseases that can be prevented with weight loss.

Step 4

Get support from your family and friends. Share your goals with people you trust to build you up and help you along the way. Ask if anyone wants to join you during workouts for added support.

Step 5

Develop a plan based on your goals. Write down the time, place, duration and activity you want to perform each day for exercise. Seeing a plan can help you to believe it is achievable and manageable.

Step 6

Think of ways to reward yourself for losing weight. Make small goals for every 2 to 5 lbs. you lose and one large reward for when you reach the finish line. You could treat yourself to a new article of clothing, a day at the spa or your favorite treat or go to a movie.

What Are Good & Bad Healthy Lifestyle Choices?

Everyone makes both good and bad lifestyle choices. You may make the choices you do because of learned habits, stress, exhaustion and even timeliness. To live a healthy lifestyle you need to have a nutrient-rich diet, moderate exercise each week, get enough rest and avoid products that can lead to unhealthy habits.

Diet
Following a diet plan rich in vitamins and nutrients will help your body function fully. Eat from each group on the USDA food pyramid to ensure you aren’t missing out on anything. If you aren’t getting the proper nutrition you may experience weight gain and become prone to illnesses such as diabetes and heart disease. If you have certain dietary requirements, consult your physician before starting nutritional supplements.

Exercise

The recommended amount of exercise is between 30 to 60 minutes four to six days a week. If you are just beginning an exercise plan, don’t burn yourself out, do what you can. Any amount of exercise is better than no exercise at all. Exercise is a healthy lifestyle choice because it can help you reduce your risk for diseases and certain effects of aging, keeps your body fit and healthy, helps reduce stress, improves sleep and increases energy.

Sleep

Sleep may seem like an unimportant factor in your health, but really it plays a large role in maintaining a healthy lifestyle. While sleeping, your body restores and reverses minor damages. It is recommended that both children and adults get 7 to 9 hours of sleep each day. If you aren’t getting enough sleep you may experience moodiness, fatigue, difficulty concentrating and making decisions, reduced creativity and even weight gain.

Alcohol, Drugs and Smoking

The use of alcohol, illegal drugs and smoking can all lead to an unhealthy lifestyle. Illegal drugs are both dangerous and addicting. If you are someone who even occasionally uses drugs, you should seek help and avoid situations where drugs are present. Smoking is bad for your overall health and can cause illnesses such as cancer, emphysema and heart disease to name a few. Alcohol should be used in moderation. An occasional drink can be good for you, but excessive use of alcohol can lead to abuse. If you come from a family with alcohol abuse, drink alcohol cautiously. If you think you have a problem visit your physician to find ways to regulate your alcohol intake.

Further Assistance

If you are looking into making any drastic lifestyle changes it is a good idea to meet with your doctor. Your doctor can help you change any unhealthy choices you currently make and get you on the right path to making healthy choices. Your doctor can be of assistance in nutritional and fitness planning.

How Eating Habits Affect Your Health

Your body needs fuel in the form of food every day, but the wrong kind of fuel can lead to health problems. A balanced diet consists of fruits, vegetables, low-fat or fat-free dairy, whole grains, protein and fats, but it limits cholesterol, saturated fats, trans fats and sodium. When poor eating habits spiral out of control, it could cause serious health problems down the road.

Physical and Mental Health

Healthy eating habits affect both mental and physical wellness. What you eat affects your immune system, bone health and athletic performance, among other functions. It plays a role in your mental health, too -- healthy eating supports cognition, problem solving, memory, alertness, sleep and information processing, according to the Linus Pauling Institute, which also notes that good nutrition is important for proper brain development and maintenance of normal cognitive function.

Disease Prevention

When combined with regular physical activity, a balanced diet can help prevent such conditions as cardiovascular disease, type-2 diabetes and obesity. Columbia University reports that the three leading causes of death in the United States -- coronary heart disease, some types of cancer and stroke -- are directly linked with dietary behavior. To help prevent such conditions as cardiovascular disease, you need to keep your blood cholesterol, blood pressure and weight under control. All of this can be done through healthy eating and exercise.

Source of Macronutrients

While most foods contain more than one nutrient, no one food provides all the nutrients your body requires. It’s important to eat a variety of healthy foods to make sure your diet is nutritionally balanced and providing all the nutrients your body needs to function. The three macronutrients -- carbohydrates, protein and fat -- provide energy to your body in the form of calories, among other key functions. Carbohydrates are the body's main energy source, fats increase vitamin absorption and proteins are vital for growth, maintenance and structural support of muscle tissue.

The Micronutrient Mix

Along with macronutrients, your body also requires micronutrients, or the vitamins and minerals needed to keep the body functioning properly. Some important micronutrients include vitamins A, B, C, D, E and K, iron, calcium, zinc, copper, iodine, manganese and cobalamin. Micronutrients play vital roles in growth, metabolism and affecting enzyme function in cells.

Making Changes

Simple changes in your daily eating behaviors such as eating more slowly and avoiding large serving sizes can result in healthier eating over time. Eating slowly, for example, can reduce overeating, heartburn, indigestion and feeling bloated. The University of Arkansas notes that it takes 15 to 20 minutes for the stomach to send signals to the brain, letting you know you are full. Other ways to support healthy eating habits include recording your eating habits throughout the day and shopping with nutrition in mind by reading food labels and focusing on fresh vs. processed foods.

Low Glycemic Index Foods for Hypoglycemia

The term "hypoglycemia" describes low blood glucose, or sugar, levels, usually below 70 milligrams per deciliter. Blood glucose levels constantly change with the ingestion of carbohydrates: The levels rise immediately after eating carbohydrate, then drop after the pancreas secretes insulin and the insulin moves the glucose into cells for energy. Hypoglycemia occurs when the insulin moves the glucose into the cells more rapidly than blood glucose is replenished through eating food or through the release of stored glucose in the liver. To manage hypoglycemia, ingest carbohydrates that increase blood glucose levels slowly. These carbohydrates are rated low on a scale called the glycemic index.

Carbohydrates and the Glycemic Index

The goal with blood glucose regulation is to keep levels as stable as possible. The speed at which blood glucose levels rise and fall depends on the quality of the ingested carbohydrate. Carbohydrates are rated on a zero-to-100 scale called the glycemic index: A carbohydrate assigned a number over 55 causes blood glucose to rise and fall more rapidly than one below 55. A healthy diet focuses on incorporating foods with a lower GI number.

Glycemic Index Vs. Glycemic Load

While the GI focuses on the quality of the carbohydrate, calculation of the glycemic load includes the quality and quantity; it is the optimal way to measure the impact that a carbohydrate will have on blood glucose levels, according to the University of Sydney. Foods sometimes have a high GI but an overall low GL.

Low-Glycemic-Load Foods

To regulate blood glucose levels, you should consume foods that have a low GL. According to Harvard School of Public Health, carbohydrates that rank below 10 on the GL scale include high-fiber fruits and vegetables, bran cereals and many legumes. Those from 11 to 19 include pearl barley, brown rice, oatmeal, bulgur, whole-grain bread and whole-grain pasta. High-glycemic-load foods, which should be reduced or avoided for hypoglycemia, include baked potato, french fries, refined cereals and breads, white rice and pasta, candy and sugar-sweetened beverages.

Note on Hypoglycemia

Common causes of hypoglycemia are diabetes and problems with insulin regulation, and other causes include certain medications; alcoholism; liver, kidney or endocrine disorders; or a pancreatic tumor that causes the pancreas to overproduce insulin. Sometimes hypoglycemia can simply be caused by undereating. Symptoms include shakiness, anxiety, fast heartbeat, dizziness, hunger, sleepiness, impaired vision, headache and potential unconsciousness. Those who think they have hypoglycemia should work with a doctor to determine the underlying cause, in addition to focusing on a diet with a low GL.

How Many Times Should You Chew Your Food for Weight Loss?

How you chew your food can go a long way to helping you control the amount of food you eat. Busy lifestyles often result in eating foods of lower nutritional value while you are on the go, which has consequences in terms of your weight. Observing some simple eating rules can help you chew your food more effectively and lose weight.

Chewing Food

The problem with the way most people chew their food is that it is done too fast. According to the Health Link BC website, it takes up to 20 minutes for your brain to get the signal that your stomach is full. During that 20-minute period, it is easy to consume portions you don’t need. Westchester University of Pennsylvania suggests chewing your food 30 to 50 times per mouthful. This will help slow you down, and mix the food thoroughly with saliva to help digestion. Also be sure to swallow what is in your mouth before taking another mouthful.

Portion Sizes

Modifying your portion sizes will help support your efforts to chew your foods more slowly. According to the National Center for Chronic Disease Prevention, people will consume more food at a sitting if the size of the portion is larger. Using smaller plates, so the plate still seems full, or just adding less to the plate, may help you eat less. Portion control is also helpful if you don’t feel comfortable leaving food on the plate.

Eating Mindfully

Distraction while eating can disrupt your digestion just as stress can, says the University of Minnesota. Distractions include driving, television or anything else that may take your mind away from eating. Mindful eating is about savoring your food and eating slowly without distraction. When you eat mindfully, you will be able to recognize when you are starting to get full so you can stop before you overeat. Setting your fork down between mouthfuls of food is another way to slow down your eating.

Weight Loss

By chewing your food 30 to 50 times and eating mindfully, you should consume less food on a daily basis, which would result in fewer calories being taken in, possibly causing you to lose weight.

Considerations

In between your mindfully eaten meals, try not to let yourself get to the point where you are ravenous. Always eat something when you first start to feel hungry, to keep any extreme hunger at bay. When you do eat, aim for being satisfied, but never stuffed.