It is difficult to remember the exact values of how much of each type of fat you are supposed to consume each day, because some of the values are very specific. For example: 11-14g of linoleic acid, 1.1-1.3g of α-linoleic acid, <10% of daily calories coming from saturated & avoiding trans fat. Therefore, it may be more helpful to try and remember some general riles when thing about fat intake. Which of the following answer options provides good practical advice on healthful fat consumption?

• A. Eat fish at least twice per week - it doesn't matter how it's cooked (e.g. fried/battered, grilled, smoked).
• B. Eat as much olive oil, soybean oil, & avocado oil as you like; as long as you don't eat too much butter.
• C. You should treat yourself with fast food 2-3 times a week - it's important to enjoy your food.
• D. Prioritize foods with essential fatty acids such as walnuts, oily fish, & seeds & try to avoid fast food.

Answer: (D)

Verified step by step guidance

1. Step 1: Understand the context of the problem. The question is about practical advice for healthful fat consumption, focusing on essential fatty acids and avoiding unhealthy fats like trans fats and excessive saturated fats.
2. Step 2: Recall the key nutritional guidelines for fat intake. Essential fatty acids, such as linoleic acid (omega-6) and α-linolenic acid (omega-3), are crucial for health and must be obtained from the diet. Sources include walnuts, oily fish, and seeds. Additionally, trans fats should be avoided, and saturated fats should be limited to less than 10% of daily caloric intake.
3. Step 3: Evaluate the answer options provided. Analyze each option to determine whether it aligns with the principles of healthful fat consumption. For example, eating fish twice per week is beneficial, but the method of cooking (e.g., fried or battered) can introduce unhealthy fats. Similarly, consuming unlimited amounts of oils or frequent fast food does not align with healthful fat consumption.
4. Step 4: Identify the correct answer based on the guidelines. The correct answer emphasizes prioritizing foods rich in essential fatty acids (e.g., walnuts, oily fish, seeds) and avoiding fast food, which is often high in trans fats and unhealthy saturated fats.
5. Step 5: Summarize the reasoning. The correct answer provides practical advice that aligns with nutritional science by focusing on essential fatty acids and minimizing unhealthy fat sources, promoting overall health and well-being.