Fats

All the fat you need should occur naturally in your everyday diet. However, if your fat intake is extremely low (below 10%), I would recommend supplementing a tablespoon of flax seed oil, olive oil or even a serving of peanuts just to make sure you get your essential fatty acids. Essential fatty acids do play a role in growth, recovery and day to day well being. My recommendation is your daily caloric intake consist of 10-15% fat.