Fats

Fats are an essential part of your diet, regardless of their bad reputation. Fats provide a major form of stored energy, insulate the body and protect the organs, carry nutrients throughout the body, satisfy hunger, and add taste to foods. However, not all fats are created equal. The three types of fats naturally present in foods are saturated, and mono- and polyunsaturated fats. A fourth type of fat, trans fat, is formed during food processing.

Saturated Fats are solid at room temperature and are found primarily in animal foods (red meats, lard, butter, poultry with skin, and whole milk dairy products); tropical oils such as palm, palm kernel and coconut are also high in saturated fat.

♦ Monounsaturated Fats are liquid at room temperature and are found in olive oil, canola oil and peanuts.

♦ Polyunsaturated Fats are liquid at room temperature and are found in fish, corn, wheat, nuts, seeds, and vegetable oils.

Saturated, monounsaturated, and polyunsaturated fats should each be less than or equal to 10% of your total daily kcals. Therefore, total fat intake should be less than or equal to 30% of your total daily kcal intake.

Monounsaturated Fats

(Canola, Olive, and Peanut oils)

Saturated Fats (Animal fats and tropical oils)

Monounsaturated Fats

(Canola, Olive, and Peanut oils)

Polyunsaturated Fats (Corn and Safflower oils)

Saturated Fats (Animal fats and tropical oils)

Polyunsaturated Fats (Corn and Safflower oils)

Trans Fats are created when foods are manufactured. Currently, food labels do not list the trans fat content of a food but if "hydrogenated oils" are listed under ingredients it indicates the presence of trans fats. The more processed foods you eat, the greater your trans fat intake. Trans fats may increase blood cholesterol.

A high-fat diet is associated with many diseases, including heart disease, cancer, obesity, and diabetes. On average, people who eat high-fat diets have more body fat than people who eat high-CHO, low-fat diets. On the other hand, a fat-free diet is also very harmful since fat is an essential nutrient.

Energy From Fat

1 gram of fat supplies 9 kcal, more than twice the energy supplied by CHOJ Fats should supply no more than 30% of your total daily kcals.

e.g., in a 2,000 kcal diet no more than 2,000 x 30 -f 100 = 600 kcals should be from fats. To convert kcals of fat into grams of fat, divide the number of kcals by 9; i.e., 600 kcals - 9 kcals per gram = 67 grams of fat.

Worksheet 2-3. Determine Your Maximum Fat Limit

Your EER(from Worksheet 1-2)

kcal of fat per day

Cholesterol

Cholesterol is made in the liver, is an essential part of body cells, serves as a building block for some hormones (e.g., testosterone and estrogen), and it is required to digest fats. Cholesterol is also consumed in the diet by eating animal products. High intakes of dietary cholesterol and saturated fats are associated with an increased risk for heart disease. The American Heart Association recommends that daily cholesterol intakes should not exceed 300 milligrams (mg.). Red meats and egg yolks are examples of cholesterol rich foods that should be consumed in moderation.

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