Vegetarian Daily Diet

How much "good" fat are you supposed to have daily? I'm a vegetarian =]?

I became a vegetarian in july of this year! =] yay! Anyways I don't know how many grams of "good" fat you are supposed to have daily? aka olive oil, peanut butter, avacados etc. I'm dieting also so if it is less/more when dieting please let me know, thanks! =]

Public Comments

1. At least 2oz of fat. You need it in your diet or your nervous system suffers. I actually had a fat deficiency once when I was living mostly on stir fried veggies, rice and eggs.
2. I'm not sure about a specific amount in grams, I think no more than 30% of your calories are supposed to come from fats. So, if you were eating 1200 calories a day, that means that 360 of them could come from fat. Since fat has about 10 calories per gram, that means 36 grams of fat a day. That's my best assumption. About your dieting; I know it's easy to include good fats in your diet while still losing weight. I lost 40 lbs recently, and while I was doing that I ate 1 egg a day at breakfast and had 1 serving of full fat yogurt at lunch. The key to weight loss is to burn more calories than you put into your body, but including healthy fats is important for many reasons. First of all, you won't get bored and you'll stick to eating right. Also, it is beneficial to your body, and (good from a dieter's perspective) helps you feel satisfied so you don't overeat. Ideas: Nuts are a great source of good fats; you can toss some in your oatmeal or cereal or just have them for a snack. Instead of salad dressing, drizzle salads with olive oil and vinegar, or drizzle cooked veggies with olive oil. Avocados are a delicious addition to soups (especially spicy ones, add sliced avocado as a topping just before serving), salads and sandwiches. Good Luck to you!
3. According to Eat to Live by Dr. Joel Furhman, if you follow a plant-based diet you will naturally consume sufficient healthy fats from the fat that is found in vegetables, beans, and grains. If you are trying to lose weight, following a whole foods, plant-based diet with primarily fresh fruits and vegetables is the way to go. See the site below for meal plans and recipes.
4. Not more than 30% of your calories should come from FAT. I too am dieting & I am doing 20% or less. My personal trainer(Vegan) has me using FitDay to help me see how I am doing. Easy to use & Free. http://fitday.com/
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