Every person needs balanced diet to be healthy and strong. Balanced diet consists of proteins, vitamins, fats, minerals and carbohydrates. One of the most prevalent myths is eating fatty food makes a person fat. Fats are energy dense and are necessary for the body to function properly. Too much fat is dangerous and makes a person sick. Fats are of two types namely saturated (unhealthy) and unsaturated (healthy). Our nutritious food consists of fats which helps in digestion, energy generation and nutrient absorption. People with high cholesterol should stay away from cholesterol and consume sufficient amounts of omega-3 and omega-6 fatty acids to stay healthy. These fatty acids can not be manufactured within the body.Eating too many foods in our chidhood or  teenage can often lead to adultonset type II diabetes.

Following guidelines help you answer the question "how much fat should I eat per day" and to know the right amount of fat intake for a person:-

Total intake of fat should be more than 30% of your calorie intake.

Total intake of fat should not exceed 66 grams per day. Excess fat stored in the body helps to gain weight.

Carbohydrates and proteins contain 4 calories per gram while fat contains 9 calories per gram.

The calories present in fat molecules give more energy than carbohydrates and proteins.

30-40% intake of daily calories from fat is acceptable.

Healthy fats from fruits, vegetables, fish, eggs, nuts and soya or olive oil are advisable as these prove to be healthy foods.

The intake of saturated fats from animal products should be less than 10% of calories.

Consumption of trans fats(hydrogenated) should be as low as possible.

The consumption of cholesterol should never exceed 300mg per day.

Lean, low fat or fat free dairy products or meat and poultry products should be included in daily food.

A maximum of 6 tea spoons of oil per day is to be used.

Physical activity along with low fat food plays a vital role in a persons life to stay fit , fine and healthy.

The intake of amount of fat varies with a persons age, his excercise schedule and physical activities.

Depending upon the activeness of a person, he should consume only 1500-1700 calories per day and not more than 45 grams of fat.

It is recommended to substitute eggs with egg whites to reduce fat and cholesterol. Avoid fat milk and greasy foods for a successful low fat diet.

The fat content of the food never affects the weight if the total intake of calories is strictly limited.

Finally we suggest you not to eat too much and eat fats sparingly to lose weight and stay healthy through out your life happily. A healthy and happy life depends on proper fat free food and regular excersice.