Unsaturated fats include such oils as olive, canola, safflower, corn, soybean and cottonseed oils. Avocados and some nuts also contain unsaturated fat. Meat and dairy products contain needed vitamins and minerals and are a good source of protein, but most of us eat far more of these and other fat-rich foods than we need. For your health's sake, no more than one-third of your fat calories should come from saturated fats. This may be found in dried beans and peas, nuts, fish, poultry, lean red meats, low-fat dairy products and eggs.
Simple sugars contain little or no nourishment, although they do provide energy.
Specific dietary recommendations on the amounts of these foods you need vary, depending on the source of the recommendations. 10 percent to 15 percent protein. Eating the lower number of servings listed, you will consume about 1,600 calories. A number of health organizations have endorsed a dietary level of no more than 30 percent fat for cardiovascular health but, increasingly, a diet limited to 20 percent fat is considered a more healthful target by some experts. And you will lose body fat faster.