dietery fat

[AlexBBbegginer]

ok im wondering about my fat intake...

Healthy fat foods ill consume daily are...

healthy spreads on my bread (up to 6 spreaded slices)

either salmon (400g) or prawns (400g)

8 whole eggs over 2 meals (these contain omega 3 too dont they?)



is this enought dietery fat?
my daily cal target is 3000 even tho 20 times my lean BW works out as 2600 ish.

i bought some cold pressed walnut oil as well the other day cos i know prawns arent exactly the best oil source i was thinking of taking walnut oil along with them (not together tho lol:eek:)

how much should i take?

and do is it something i can just have a spoonful of?

[raniali]

what exactly are "healthy spreads"?

[Brandon7775643]

I assume those are butter-like substances that contain olive or some other good oil as a base.

[bradley]

Originally posted by AlexBBbegginer
8 whole eggs over 2 meals (these contain omega 3 too dont they?)


They contain a small amount unless they are omega 3 enriched eggs. A large egg contains the following:

total fat-5.01g
saturated fat- 1.55g
Mono. fat- 1.91g
Poly. fat- .68g



is this enought dietery fat?


Depends on how much of each you are taking in, and what you mean by healthy spreads.



my daily cal target is 3000 even tho 20 times my lean BW works out as 2600 ish.


I wouldn't pay much attention to the formulas used to determine calorie intake. Just adjust cals as necessary until you are gaining or losing the desired amount of weight each week.



i bought some cold pressed walnut oil as well the other day cos i know prawns arent exactly the best oil source i was thinking of taking walnut oil along with them (not together tho lol:eek:)

how much should i take?


Depends on how much more fat you need in your diet. I would recommend getting about 25-30% of your daily cals from fat and most coming from healthy sources.

If I had to choose one oil to supplement with I would go with fish oil.



and do is it something i can just have a spoonful of?

Sure:)

[AlexBBbegginer]

i use benecol (im from the uk) i dont know if u get it wherever u guys live, but its a very expensive spread high in poly and mono unsaturates.