Fats
Total fatis needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D and E. However, high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and greater risk of heart disease.
The daily recommended intake of total fat should be less than 30% of total calories. It is important to understand that 30% is an upper limit. Since there are nine calories in each gram of fat, a person who consumes 2400 calories a day should have less than 80 grams of total fat.
Fats are a concentrated source of energy and provide more than twice the energy in carbohydrates or proteins.
They make up part of the structure of body organs; form a protective cushion around vital structures;
provide an essential fatty acid, linoleic acid; and, by serving as a source of energy, allow protein to be used for cell building.
Three Types of Fats
1. Saturated fats
2. Polyunsaturated fats
3. monounsaturated, fats
.
Saturated fatsare animal fats from
1.red meat (beef, lamb, pork)
2. whole-milk dairy products (milk, butter, cream, cheese, ice cream)..
Saturated Fat has been shown to increase the total blood cholesterol level.
Eating too much fat or cholesterol, has been linked to an increased risk of heart disease.
Your diet should provide less than 10% of total calories from saturated fat.
As with total fat, the 10% reference value represents an upper limit.
Other types of fats,
polyunsaturated and
monounsaturated
may actually help to lower the blood cholesterol level when they are substituted for saturated fats.
Polyunsaturated fats are found in
1. Corn,
2. Cottonseed,
3. Sesame,
4. Soybean,
5. Safflower oil
6. In many fish.
Good sources of monounsaturated fats are
1. olive oil,
2. peanut oil,
3. cottonseed oil,
4. canola oil.
Of your total calories,
10 percent should come from polyunsaturated fats,
& 10 percent from monounsaturated fats.
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