Nutrition 101: Fat
Published in April 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
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Recommended Intake |
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Acceptable Macronutrient Distribution Range (AMDR): 20-35% of energy should come from fats each day with less than 10% of total energy coming from saturated fat |
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What's Fat for? |
- Provides energy during endurance exercise, in between meals, and in times of starvation
- Essential component of cell membranes
- Insulates and acts as a shock absorber for bones and organs
- Unsaturated fats decrease risk of heart disease
- Omega 3 fatty acids assist in growth, development, and brain function
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Best Food sources |
- Unsaturated fats (good fats) found in vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel
- Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts
- Trans fats found in some margarines, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts
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Nutrition 101: Protein
Published in April 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
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Recommended Intake |
- Males ≥ 19 years: 56 g/day
- Females ≥ 19 years: 46 g/day
- OR Males and Females ≥ 19 yrs: 0.8 g/kg/day
Acceptable Macronutrient Distribution Range (AMDR): 10-35% of energy should come from protein each day |
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What's Protein for? |
- Builds and maintains muscles, organs, skin, and blood
- Assists in energy metabolism and cell processes
- Defends body against disease through immune function
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Best Food sources |
- Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains
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