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From:	Just Me (67.137.157.170)
Subject:	Re: Overt fats and best nuts and seeds
Date:	June 18, 2012 at 10:27 am PST

In Reply to: Re: Overt fats and best nuts and seeds posted by Sadieedward on June 16, 2012 at 10:53 pm:

Hi Sadieedward,

It all depends on how many overall calories you are ingesting per day. The 80-10-10 ratio is based on percentage of calories. So, the easiest way to find out the percentage of fat you are getting is to plug everything you eat into a free online program such as chron-o-meter or nutritiondata. Then, plug in the amount of flax you want to add and see what that does to your percentages. You may want to add more or less depending. Do this over the course of the week and you should get the idea and not need to track anymore.

Here is something from The 80-10-10 Diet that may help put things in persepctive:

"When contemplating reducing your fat consupmtion to 10% or less of total calories consumed, you must remember that somewhere around 5% of your calories will likely come from fat even if you eat ONLY fruits and vegetables. Thus, as a rule of thumb, you should plan on having about 5% of your claories in the form of nuts, seeds, avocados, nut butters, and the like. On a 2,000 calories diet, you should be shooting for overt fat consumption in the neighborhood of 100 calories (5% of 2,000 = 100).

What does this mean in terms of food? It means that in a single day, an average person endeavoring to follow the 80/10/10 plan would consume in the neighbord of: 1/3 of a medium sized avocado (6-ounces edible portion), or 0.6 ounces of almonds (about 15 nuts) . . . ."

You may have gotten the one ounce guideline from the FAQs. "It is best to eat only small amounts of avocados, nuts, and seeds (not more than half of an avocado in a day or one ounce of nuts for a sedentary person; twice that for an athlete), and not to eat them daily."

I don't see any incongruency here. The first blurb speaks to the amount if you were eating it daily and the second not daily (a bit more).

Hope this helps! :)

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