Fat facts

You know healthy fats such as olive oil and avocados are good for you, but you can get too much of a good thing. “Too much fat—even the ‘good’ kind—is simply too many calories, and the result is that you will gain weight,” says Christine Gerbstadt, MD, RD, a national spokeswoman for the American Dietetic Association. The USDA estimates that you should get 20 to 35 percent of your total calories from fat—including the good types—so if you eat 1,800 calories a day, that works out to between 360 and 630 calories from fat. To give you a sense of how much healthy fat you should get each day, here’s a guide:

Healthy Fat	Calorie Count
1/2 Hass avocado	108 calories
1 tablespoon olive oil	119 calories
12 almonds	84 calories
2 tablespoons flaxseeds	160 calories
2 tablespoons pumpkinseeds	154 calories

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