Fat Guidelines
According to Nutrition and Athletic Performance, the Acceptable Macronutrient Distribution range for fat is 20 to 35% of energy intake and athletes can follow this general recommendation.
So based on my calorie checkup, that's 20-35% of 2337 calories or 467-818 calories from fat or 52-91 grams of fat.
TOTAL DAILY FAT GUIDLINES: 52-91
Fat Analysis
I get my nutrient data from the nutrition facts on the package or from the USDA National Nutrient Database.
| Hawaiian Smoothie | |
| 1/2 cup pineapple | - |
| 1/2 cup mandarin orange | - |
| 1/2 cup greek yogurt | - |
| 1 cup almond milk | 2.5 |
| 2 Tbsp coconut | 3 |
| 5.5 |
| Avocado Bean Wrap | |
| 1 can red beans | - |
| 1 avocado | 21 |
| 1 tomato | - |
| 2 green onions | - |
| 1 chipotle | .5 |
| 21.5 | |
| ÷ six servings | 3.5 |
| 1 tortilla | 4.5 |
| salad greens | - |
| per wrap | 8 |
| but I eat two | 16 |
| Pasta Salad | |
| 6 Tbsp vinegar | - |
| 1/2 cup olive oil | 14 |
| 12 oz pasta | 1.5 |
| 2 zucchini | - |
| 1 lb peas | - |
| 1 can red beans | - |
| 15.5 | |
| ÷ six servings | 2.5 |
| Banana Almond Smoothie | |
| 1 banana | - |
| 2 Tbsp almond butter | 16 |
| 1 cup almond milk | 2.5 |
| 1 Tbsp flaxseed oil | 14 |
| 32.5 |
| TOTAL DAILY FAT | 56.5 |
So, bingo.
Welp, that was a supposedly fun thing that I won't do again for another ten years...
