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So How Much Fat Should You Eat?
Once you are equipped with the knowledge of how important balanced fats are for the body, the next question is this: How much fat should you have in a healthy diet? The amount of fat in a healthy diet depends on the individual. We now know that natural dietary fat is very important for all athletes. A diet that gets 10 or 20 percent of its calories from fat is probably inadequate for most people. In fact, a low-fat diet can be very unhealthy because you risk reducing essential fats, and most people on low fat diets have a significant imbalance of A, B, and C fats. There are many populations in which fat intake exceeds 40 percent of calories, like the Eskimos and people living in the Mediterranean region, who on average are healthier than people who eat a lower-fat diet. In addition, many health-care professionals and health organizations have recommended a diet that’s 30 percent fat, not one that’s 20 percent or even 10 percent.
Over the years, I have found that most people are healthier with at least 30 percent fat in their diet. Some may need more—35 or even 40 percent—but everyone is individual in their particular needs. Rather than strictly follow these percentages, I recommend that you experiment and find what works best for you. Your diet should be personalized, just like your training and racing.
