Let’s Talk Oil and Fat


healthy-fatsFat and Fat

Will eating fat make me fat?

Fat is an energy source that provides 9 kilocalories of energy per gram. It provides an unlimited amount of energy in the body and has an unlimited storage for it. The food pyramid guidelines suggest eating 20–35 percent of total calories as fat. There are such things as “bad” and “good” or essential fats. “Bad” fats are saturated fats and trans fats. According to the guidelines, less than 10 percent of total daily calories should be from saturated fats, which are lipids in solid form. Less than 300 mg of cholesterol is ideal. Examples of saturated fats are animal products such as butter and cheese. For reference, one egg contains approximately 215 mg of cholesterol, all of which is found in the egg yolk. Hydrogenated oils, unsaturated fats turned into saturated fats, enhance storage life in products such as many potato chips, fast-food items, and baked goods. These trans-fatty acids may raise low-density lipoproteins (LDL) cholesterol, or bad cholesterol. A high level of LDL cholesterol has been linked to increased risk of heart disease, diabetes, cancer, sleep apnea, and joint problems. This is due to the fat stored in your abdominal area beneath your organs and muscle. Abdominal fat has easier access to the blood, creating a higher risk due to many obese-linked diseases. This is why a measuring tape for your waistline is a great tool to measure your health.

Because of the detrimental effects being detected due to trans fats, the government in some states has limited them in restaurants to a minimum of 0.5g per serving. In other words, it is easy to stay away from trans-fat!

On the other hand, the essential fats, omega 3, and omega 6 fatty acids may provide healthful benefits. These monounsaturated fats may help reduce high blood pressure and protect the nervous system (nutrition for lifecycle). Good sources of omega 3s are fish such as sardines, tuna, salmon, and herring. Omega 3s and omega 6s are found in olive, canola, and fish oils as well as flaxseed, dark-green vegetables, and walnuts (droz.com). Thirty to forty percent of the recommended fat intake should be monounsaturated fats. Polyunsaturated fats are found in sesame and vegetable oils. These are better choices than saturated also and should become 20–40 percent of total fat intake (droz.com). Here’s the bottom line: eat a limited about of saturated fats (solids), avoid trans fats (many processed foods), and make mono or polyunsaturated fats (liquids) your main source of fat intake. These fats are needed to protect vital organs, to produce testosterone and estrogen, and satisfy your taste buds, leaving you feeling full. In addition, lipids are necessary to carry and help absorb fat-soluble vitamins, D, E, K, and A, to the body (ACSM).

Simply Put

Limiting your fat intake and eating balanced meals will help you achieve fat loss and minimize your health risk. There are simple ways to cut out fat when baking or cooking.

* When trying to reduce and just a great suggestion.  Do not heat the oil.

Good Choices Bad Choices
Tuna (fresh or packed in water) Fats from meats
Salmon Fats from dairy
Olive oil Cheese
Canola oil Butter
Baked goods
Fast foods

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