|
FAT
What is fat?
Types of fat
Healthy tips to reduce fat
What Is Fat?
Fat occurs naturally in the food we eat and our bodies also make fat.
Fat plays an important role in nutrition. The body needs fat for
energy, protecting organs, transporting vitamins, and maintaining healthy
hair and skin. However too much can be bad for the body.
Types of Fat
There are many types of fat. What matters the most is the type
of fat you eat, and then how much of it you eat. Not all fats are
created equally.
Saturated Fats =
-
Found in animal foods like meat, poultry, and full-fat dairy products
-
In tropical oils like palm and coconut
-
Usually solid at room temperature
-
Raises cholesterol levels
-
Diets high in saturated fats are associated with higher risks of heart
disease, certain cancers, and strokes
Unsaturated Fats =
-
Found in foods from both plant and animal sources
-
Have important functions in the body and promote health
-
May lower cholesterol levels
-
Unsaturated fats are further divided into:
Monounsaturated fats (MUFA) =
-
Found mostly in vegetable oils such as olive, canola, and peanut
-
Main fat found in seafood
-
They are liquid or soft at room temperature
Polyunsaturated fats (PUFA) =
-
Found in nuts and vegetable oils such as safflower, sunflower, and soybean,
and corn
-
In fatty fish
-
They are liquid or soft at room temperature
Healthy Tips to Reduce Fat
1. Limit fat to 30% of total calories a day, saturated fat to
10% of calories per day.
2. Choose more plant fats than animal fats – smaller portions
of meat, fish and poultry.
3. Replace usual dairy products (milk, cheese, yogurt) with light
or non-fat versions.
4. Reduce portions of regular cookies, crackers and cakes or
try lighter versions.
5. Limit fried foods or cook with olive, canola, or peanut oils.
Resources: The American Dietetic Association – http://www.eatright.org
|
