Essentials of Nutrition for Sports

For more information on the different kinds of fats and their
chemical structure, see page

74

.

Total Fat

There is no US Food and Nutrition Board (FNB)

recommendation for RDA or AI (adequate intake) for total fat.

The optimal intake is not known. There is insufficient data to

define a level of fat intake at whic

h risk of inadequacy or prevention

of chronic disease occurs.

The FNB has established an Acceptable Macronutrient

Distribution Range (AMDR).

This is the range of intake for a particular energy source that is

associated with reduced risk of

chronic disease while providing

intakes of essential nutrients. Consumption in excess of the AMDR is associated with chronic disease.

Insufficient intake risks missing

essential nutrients.

The AMDR for total fat is 20% to 35% of caloric intake. Carbohydrate and protein not needed for other functions are

converted to and stored as body fat. Essential Fatty Acids: Adequate Intake (AI)

The adult (aged 19-50 years) daily AI for linoleic acid is 17

grams for men and 12 grams for women.

The adult daily AI for alpha-linolenic acid is 1.6 grams for men

and 1.1 grams for women.

The FNB adequate intakes for linoleic acid and alpha-linolenic

acid are based on US median intakes. Omega-6 and omega-3 fatty acid deficiencies are almost non-existent in healthy individuals.

The AMDR for linoleic acid is 5% to 10% of total energy intake

while that for alpha-linolenic acid is 0.6% to 1.2% of total energy intake.

The lower boundaries of these ranges are based on the amounts

needed to meet the AI for adults

and children for these nutrients.

The upper boundary for linoleic acid was set based on: the

highest daily US intakes of omega-6 polyunsaturated fatty; the general lack of evidence demonstrating the safety of long-term intakes greater than 10% of energy

; and evidence demonstrating that

high intakes of linoleic acid create a pro-oxidant state that may predispose individuals to chronic diseases.

The upper boundary for alpha-linolenic acid corresponds to the

highest daily US intakes of this fatty acid.

Consumption of eicosapentaenoic acid and docosahexaenoic acid

at moderate levels may

provide beneficial health effects. Up to 10%

of the AMDR for alpha-linolenic acid can be consumed as eicosapentaenoic acid and/or docosahexaenoic acid.

Tolerable Upper Intake Level (UL)

No tolerable upper level of intake has been established. Heart-healthy percentage intakes of fat types are established. For

information, see

Heart-Healthy Fat

on page

87

.

Minimal Fat Intake

Eating the recommended number of servings from each of the

major food groups (milk, vegetable,

meat, fruit, and bread) results in

a diet with about 15% of total calories from fat—even with low-fat foods and no added fat or

oil during preparation.

A single tablespoon of corn oil is enough to meet the daily

physiological requirement for fat. The average American consumes eight times this amount of fat—the

equivalent of a stick of butter.

Sources

Both animal and plant-derived

food products contain fat.

The principal sources are meats, dairy products, poultry, fish,

nuts, and vegetable fats and oils.

Nutrition for Sports, Essentials of 78