The AMDR for Fat in the Human Diet
A balanced diet includes reducing the consumption of junk food and the mandatory inclusion of the required amount of beneficial nutrients. Thus, nutritionists often have to change the composition of their clients’ meals, focusing specifically on fat. According to researchers, the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat is 20%-35% (Harcombe, 2019). Noticeably, this range refers to total fat, while saturated fat consumption should be reduced to less than 10% of daily calorie intake (Harcombe, 2019). This AMDR for fats allows people to stay healthy, receive the amount of unsaturated nutrients, and avoid developing heart diseases or other unpleasant conditions.
Initial Perceptions of Dietary Fat
Further, I need to discuss the effects of some high-quality sources I reviewed this week. Before getting acquainted with them, I believed in several myths about eating foods that contain increased amounts of fat. For example, I knew the division between good and bad fats. In other words, it was much healthier to avoid fats in their daily menu as much as possible. At the same time, even before reading the sources, I knew the benefits and value of fat, but specific stereotypes about this nutrient being unhealthy were quite strong.
Furthermore, I was earlier affected by the idea that all meals and products that contain a lot of fat increase one’s risk of developing heart disease or gaining excess weight. Unfortunately, the impact of many unqualified bloggers and dieticians is relatively strong, and most recommend limiting one’s fat consumption when trying to lose weight. They also state that people need to avoid foods that are high in cholesterol, and there was a time when I held to this view. However, I then learned that some researchers and dieticians indicate the value of cholesterol, and this division of views confused me.
Changes in Understanding After Reviewing Resources
Fortunately, several sources that I studied recently helped me to get a better idea about dietary fat and eliminate the myths I outlined above. Firstly, the consumption of foods rich in fats does not necessarily lead to the development of heart disease (Harcombe, 2019). Although eating meals with monounsaturated and polyunsaturated fats is more beneficial than saturated and trans fats, the latter do not always increase the risks of heart issues (Harcombe, 2019).
Secondly, cholesterol is a metabolically essential molecule, and people do not have to avoid all foods rich in it. According to Schade et al. (2020), without adequate amounts of cholesterol, one’s body is not able to “distribute vitamins K and E to vital organs with serious consequences” (p. 1514). Therefore, now I know that a balanced and informed approach is required to stay healthy, limit bad nutrients, and increase the intake of beneficial components.
Next, I gained some information regarding fats and excess weight. Indeed, if one’s diet consists primarily of foods with saturated or trans fats, one will likely gain weight (DiNicolantonio & O’Keefe, 2022). However, if products like avocados, nuts, olive oil, and other foods that are rich in unsaturated fats replace fatty meat, butter, cheese, and milk in one’s diet, they will lose excess weight while still staying healthy (DiNicolantonio & O’Keefe, 2022). Therefore, there is no need to remove fat from one’s daily menu.
References
DiNicolantonio, J. J., & O’Keefe, J. H. (2022). Monounsaturated fat vs saturated fat: Effects on cardio-metabolic health and obesity. Missouri Medicine, 119(1), 69–73. Web.
Harcombe, Z. (2019). US dietary guidelines: Is saturated fat a nutrient of concern?British Journal of Sports Medicine, 53(22), 1393–1396. Web.
Schade, D. S., Shey, L., & Eaton, R. P. (2020). Cholesterol review: A metabolically important molecule. Endocrine Practice, 26(12), 1514-1523. Web.