'7 ways to ramp up results with food journaling // Fats Fats are necessary. Choosing good sources of fat is the best way to have your body best utilizing the nutrient. Your total fat intake will consist of saturated and unsaturated fats. You do not want have an intake of fats higher then 20-30% of your total calories for the day. Fat contains 9g per calories if your total calories are 1540 like my own that translate to no more then 51grams a day. No more the 16g of saturated fats included in the 51 g total Mufa’s olive oil almonds cashews and pecans. avocados olives and nut butters Pita’s walnuts sunflower seeds flax seed oil salmon soy beans. Trans fats should be avoided. These fats have an adverse affect in cardiovascular disease risk factors. Examples include margarine, vegetable shortening, fried foods, many types of snacks, and non dairy creamer. Look at food labels if you see grams of trans fat make a difference choice.'
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