Saturday, February 19, 2011

Eating to Survive - Fat

fats and oils
Fat is a source of energy, you can get a lot of energy from a small amount of fat. There are varieties of food that we can get fat from.
There are good fats and bad fats however, for todays post we just want to cover why we need fats in our diet any at all.
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

  • Normal growth and development
  • Energy (fat is the most concentrated source of energy)
  • Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
  • Providing cushioning for the organs
  • Maintaining cell membranes
  • Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease. McKinley Health Center


lorna vanderhaeghe products said...

We should always remember that we eat to live. That's why it's important for us to eat the right food. Avoid eating fats and focus on eating protein food.

Tanya said...

That is a good point Lorna.It is vital for us to eat right and that include eating foods from all the food groups in their correct proportions.
What measures do you take to avoid fat in your diet Lorna?