Thirty percent of your daily calorie intake should come from fat, but pay attention to the type of fat you eat. No more than 10 percent of your total fat calories should be saturated fats. Saturated fats are found in animal based products, such as cream cheese and butter, and in fried foods. It is best to choose unsaturated fats or plant based fats such as nuts, avocados, seeds, almond butter, and peanut butter. Don't forget your fruit.
Fruit is like oil to a car.
Think of the food you eat as fuel and fruits and vegetables as oil. You need both gas and oil to make an engine run, and you need food and vitamins and minerals to make your body run efficiently. After all, you are what you eat. If you eat unbalanced meals full of sugar and saturated fat, your performance will be hindered. Depending on height, weight, age, and activity level, most people should consume between 300 and 500 calories at breakfast.