Essentials of Nutrition for Sports

Each gram of fat supplies 9 calories. Therefore, multiply total daily calories by 30% and divide by 9
to determine your maximum daily fat allowance in grams.

For example, suppose your total daily intake is 2,100 calories.

Multiply by 30% to get 630 calories

from fat. Divide by 9 to get 70

grams of fat, your maximum daily fat allowance.

For a diet targeting 20% of calories from fat, multiply total daily

calories by 20% and divide by 9 to get your daily fat allowance in grams.

For example, suppose your total daily intake is 2,100 calories.

Multiply by 20% to get 420 calories

from fat. Divide by 9 to get 47

grams of fat, your daily fat allowance.

For a quick reference to fat allowances for other daily caloric

intakes, see

Table 16

.

Total Daily Calories

Fat Allowance Calories

Fat Allowance Grams

Percent from Fat

30%

20%

30%

20%

1500

450

300

50

33

1600

480

320

53

36

1700

510

340

57

38

1800

540

360

60

40

1900

570

380

63

42

2000

600

400

67

44

2100

630

420

70

47

2200

660

440

73

49

2300

690

460

77

51

2400

720

480

80

53

2500

750

500

83

56

2600

780

520

87

58

2700

810

540

90

60

2800

840

560

93

62

2900

870

580

97

64

3000

900

600

100

67

Table 16. Caloric and grams fat allowance based on daily calories.

Controlling Weight

Total energy intake is the key factor in regards to weight control

regardless of the proportion of protein, fat and carbohydrate in the diet.

Fat is calorically dense. Fats make foods calorically dense. A 4-

ounce portion of oil has about 1,000 calories, but 4 ounces of carrots, celery, apples, or lettuce have less than 50 calories.

Higher-fat diets are moderately hypercaloric when compared

with diets containing less fat. At isocaloric intakes, low-fat diets do not produce weight loss.

Read about body fat, obesity, and tips to lose weight in the free

supplement to this book available at: http://roadbikerider.com/nutritionforsportssupplement.htm

.

Saturated Fatty Acids,

Trans

Fatty Acids, Cholesterol

Intakes of saturated fatty acids,

trans

fatty acids and cholesterol

have each been independently and positively associated with lipid biomarkers of heart disease including LDL-cholesterol.

Excess intake of these types of fat

increases the risk of coronary

heart disease.

It is neither possible nor desirable to achieve zero percent of

energy from saturated fatty acids or

trans

fatty acids. Some intake of

these fats is necessary to have an otherwise balanced diet.

Aim to keep saturated and

trans

fatty acid daily intake less than

10% of total calories. Many Americans consume two to three times as much saturated fat as recommended.

Total fat, saturated fat, and trans fat content of selected foods is

given in

Table 17

.

Cholesterol is discussed in more detail in the free supplement to

this book available at: http://roadbikerider.com/nutritionforsportssupplement.htm

.

Nutrition for Sports, Essentials of 88