Fast Facts on Fat
Fats are a vital part of a balanced diet. They are an important
source of energy and are an essential element in proper growth
and development. Fat is the most concentrated source of our
energy. When our body satisfies its energy needs, the unused
energy sources are stored as fatty tissue. These stored deposits
of fat aid in insulating the body, cushioning vital organs and
sending essential nutrients throughout the body. It is important
we get some fat in our diet but it is equally important we learn
how to regulate the type and the amount we do consume.
Some of the most noteworthy functions of fat include maintaining
healthy skin, regulating cholesterol metabolism and carrying
the fat-soluble vitamins A, D, E, and K , aiding in their
absorption from the intestines. Fats also help the body use
carbohydrates and proteins in a more efficient manner. Another
bonus we have in fats is that they help us feel more satisfied
following meals.
In spite of all the important functions of fat, it is still
true most Americans consume too much. In doing so, the risk
of heart disease, obesity, diabetes and other health problems
increases dramatically. Health authorities recommend we limit
our intake of fat to 30 percent of our total daily caloric
intake. Only ten percent of this amount should be saturated
fat. This can get confusing for many so here is a basic guide
you can follow:
• 1,600 calories - 53 grams or less of total fat and
18 or less saturated
• 2,000 calories - 65 grams or less of total fat and
20 or less saturated
• 2,200 calories - 73 grams or less of total fat and
24 or less saturated
It is a good idea to learn how to read the nutrition labels
on the foods you buy and pay attention to the amount of fats
- both total and saturated. You should focus primarily on
your total fat intake over time. A food considered high in
fat can be a part of a healthy diet as long as you balance
it with other lower fat foods. All forms of fats contain nine
calories per gram of fat.
The issue of cholesterol comes into play due to its similarity
in appearance to fat and effects to the body. Cholesterol
comes from two sources; our liver and foods we eat of animal
origin. Cholesterol is a waxy substance that contributes to
the formation of deposits in the arteries. When too much accumulates
in an artery to the heart, a heart attack can occur.
There are two primary types of cholesterol. LDL's, or low
density lipoprotein, which is the "bad" cholesterol,
and HDL's, or high-density lipoprotein, the "good"
cholesterol. LDL's are the bad cholesterol because they are
associated with an increased risk of coronary heart disease.
The best way of reducing bad cholesterol is by reducing saturated
fat in your diet. HDL's are good cholesterol because they
protect the heart from developing coronary disease. You can
find foods with fat content that have zero cholesterol simply
by avoiding ingredients derived from animals. Following are
some ways you can reduce the amount of fat and cholesterol
in your diet:
• Read labels and watch for foods low in saturated fats
• Substitute fish and poultry for red meat
• Use olive oil in cooking and baking
• Minimize the usage of butter and margarine
• Eat less foods very high in fat content such as bacon,
cold cuts, sausage and hard cheeses.
|
