What is the recomended dietary intake for fat and sugar?

whats the rdi how much sugar am i suposed to have a day and how much fat

sugar is zero, or it should be. Fat is indeed nessecary, especially "essential fatty acids"

EFA daily requirements Top of page
Linoleic Acid: For good health, LA intake should be 3 to 6% of our total calories. At 9 calories per gram, this is about 6-12 grams, or about a tablespoon. The higher our intake of saturated fats, the more LA we need to both counteract the saturated fat, and also provide the nutrients our body needs to perform its functions.

Alpha-Linolenic Acid: We need somewhere from 1/5th to 1/2 as much LNA as LA. That comes to about 1 to 2 teaspoons per day. LNA is even more valuable in dispersing saturated fats.

Remember: To be healthy, we must get all 50 essential nutrients our body requires. Essential fatty acids especially need Vitamins A, B3, B6, C, E, and the minerals magnesium, and zinc to perform their numerous roles.

References:
1. Fats that Heal and Fats that Kill pg. 47
2. Ibid. pg 44-45

from:http://waltonfeed.com/omega/ess_fat.html

anything with sugar in it will have the requirement listed, the same with fats. just check the back of food packages.

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