Fat: How Much Should I Eat Daily?

Fats are part of a healthy diet and help supply energy and nutrients to the body, but it's the type of fat and the amount consumed each day that are most important to your overall health.

A high intake of saturated fat -- or the biggest dietary cause of increased LDL levels ("bad cholesterol"), which the National Library of Medicine recommends limiting to 10 percent of your daily calories -- and trans fats (or partially hydrogenated oils) increases your risk for high cholesterol and blood lipid levels, which can lead to coronary heart disease -- the number one killer in America. The USDA recommends limiting total fat intake to 20 to 35 percent of an adult's total calories each day. For children, the recommended levels are slightly higher.

A high intake of fat (more than 35 percent) generally results in increased calories and saturated fat going into the body. Low levels of fat intake (below 20 percent) can interfere with adequate levels of vitamin E and essential fatty acids that the body needs to maintain healthy levels of HDL blood cholesterol and triglycerides.

Dietary fat is found in both plant and animal-based foods. The USDA recommends getting your daily supply from healthy foods such as fish, nuts and vegetable oil, while avoiding foods high in saturated and trans fats such as whole dairy products and processed foods.

Once you've got your nutrition requirements figured out, check out our fitness section to lose weight fast.