Two meat and two dairy servings each day will provide adequate protein. This is equal to approximately 6 ounces of meat and 2 cups of milk. Protein requirements can be affected by your health status. The added stress of injury or disease may increase protein needs. Fat Fat is a nutrient that gives us energy.
Fats are the most concentrated source of food energy, providing nine calories per gram.
Fat helps form cell membranes and carries the fat-soluble vitamins A,D,E, and K. Fat also provides the essential fatty acids that the body cannot make. Although fat is important in our diet, many adults eat more fat than they should. High fat diets are considered a risk factor for heart disease, cancer, and obesity. By increasing the risk of obesity, high fat diets may indirectly increase your risk of adult onset diabetes and high blood pressure. The American Heart Association recommends that 30 percent or less of your calories come from fat.