•  Total fat intake should be adjusted to each individual's caloric needs. People who are overweight or obese should limit their intake of fat to no more than 30 percent of total calories.
•  Saturated fatty acid intake should be 8-10 percent of total calories.
•  Polyunsaturated fatty acid intake should be up to 10 percent of total calories.
•  Monounsaturated fatty acids make up to 15 percent of total calories.
•  Cholesterol intake should be less than 300 milligrams per day.
•  Sodium intake should be no more than 2,300 milligrams per day, which is about 6000 milligrams (6 grams) of sodium chloride (salt).
•  Carbohydrate intake should make up 55-60 percent or more of calories, with emphasis on increasing sources of complex carbohydrates.
•  Total calories should be adjusted to achieve and maintain a healthy body weight.

People who need to restrict their total fat intake to no more than 30 percent of calories need to apply this guideline to their overall diet, not to individual foods. Many higher-fat foods can still fit in a well-balanced eating plan. Examples of these foods include:

•  oil and margarine (100% of calories from fat)
•  regular and low-calorie salad dressings (75-100% of calories from fat)
•  dark chicken meat without skin (43% of calories from fat)
•  salmon (36% of calories from fat)
•  lower-fat meats like turkey ham (34% of calories from fat)
•  nuts and seeds (75-90% of calories from fat)