|
Fat accomplishes many
things: it gives us energy, surrounds
and protects vital organs, takes
part in cellular function and structure,
regulates hormonal production, balances
body temperatures and transports
fat soluble vitamins. Fat is the
last nutrient to digest and leave
the stomach, giving a delayed feeling
of satisfaction after eating.
Let's take a closer look at the
different types of fats:
- Monounsaturated
These "good" fats are
found mainly in plant sources,
like nuts, avocados and olive,
peanut and canola oils. They are
liquid at room temperature.
- Polyunsaturated
These fats, which include the
healthy omega-3 fatty acids, are
also found in plant oils such
as safflower, sunflower, corn,
flaxseed and canola oils, as well
as in seafood. Polyunsaturated
fats are either liquid or soft
at room temperature. Essential
fatty acids — alpha-linolenic
and linoleic acid — are
also in the polyunsaturated group.
These fats, which we need to get
from the foods we eat, are necessary
for the creation of cell walls
and hormones in the body.
- Saturated
These fats are found mostly in
animal products. Red meat, poultry,
cheese, butter and other dairy
products are the main sources.
Some plant products like palm,
coconut and palm kernel oil are
also saturated. These fats are
solid at room temperature. Saturated
fats increase your cholesterol
levels, which can lead to clogged
arteries, heart attacks, strokes
and obesity.
- Trans-
This type of fat is formed when
unsaturated vegetable oils are
hydrogenated or partially hydrogenated
to form solid, more stable fats.
Trans-fats include margarine and
shortening and are found in everything
from crackers, cookies, doughnuts,
frozen pie crusts, deep-fried
foods, and foods with chocolate
coatings. Trans-fats are sinister
because like saturated fat, they
raise total cholesterol and LDL,
the "bad" cholesterol
levels. Consumption of trans-fats
may inhibit the absorption of
healthy fats necessary for the
growth and functioning of vital
organs.
Though the Nutrition Facts label
won't be listing trans-fats until
January, 2006, it's best to avoid
foods containing them. Steer clear
of products labeled "hydrogenated"
and "partially hydrogenated."
Trimming the
Fat
- Keep your total
fat intake to around 30 percent
of your total calories
- Limit saturated
fat to no more than 7 to 10 percent
of your intake. Use butter sparingly.
- Get about 10 to
15 percent of total calories from
monounsaturated fats
- About 10 percent
of calories should come from polyunsaturated
fats
- Avoid stick margarine.
Choose a light, soft margarine
or butter substitute that says
"trans-fat free" on
the package.
You'll improve
your health greatly by eating more
monounsaturated and polyunsaturated
fats, including omega-3 fatty acids.
Cut back on saturated fats and try
to avoid trans-fats. For an individual
eating 2,000 calories a day this
translates to 66 grams of total
fat and no more than 16 to 22 grams
of saturated fat per day.
|
