Polyunsaturated fat provides adequate protection against heart disease without providing excess fat. Foods high in polyunsaturated fat include tub margarine, safflower and sunflower oils, sunflower seeds, fish, and walnuts. Fish is a good, generally low fat source of protein containing mostly unsaturated fats. Including fish in your diet also provides omega-3 fatty acids, which may be helpful in preventing heart disease. Remember to use added fats sparingly when you are preparing fish.
Some fat is needed in the diet.
Plant fat is less saturated than animal sources of fat, and may contribute less to heart disease and cancer. Vegetable oils, nuts, tub margarine, and seeds are a good source of plant fat to include in your diet. Carbohydrates contain approximately 4 calories per gram. Consuming carbohydrates at this level helps provide the vitamins, minerals, and fiber you need for an active lifestyle. To calculate your total carbohydrate intake, simply follow the formula used for total fat intake above but substitute 4 calories per gram instead of 9 calories per gram.