FAT: It’s Not Always Bad!

Fat Facts

Experts agree that a healthy diet involves eating a variety of foods and keeping your fat intake to 30-percent or less of your total calories. Easier said than done? We will take a look at how simple it really is. But first, a word about fat.

All fats contain nine calories per gram, more than twice the calories in proteins and carbohydrates. One teaspoon of fat contains about 45 calories.

But not all fats are created equal. Fats can come from both animals and plants. Animal sources of fat are found in meat, poultry, fish, whole-milk dairy products, egg yolks, butter and lard. Plant sources of fat are found in shortening, margarine, nuts and vegetable oils.

Hidden fats (fats you may not see) are found in meat, poultry, fish, nuts and whole-milk dairy products, as well as in prepared foods and bakery products.

 Unsaturated Fat

Unsaturated fats primarily come from plant sources.

Unsaturated fats are liquid at room temperature (unlike saturated fats, which usually are hard).

Polyunsaturated fat is found in oils such as corn, sunflower, safflower, soybean and cottonseed. These oils, and foods made with them, tend to lower cholesterol levels when used in place of saturated fats in your diet.

Monounsaturated fat is found in oils such as canola, peanut and olive. Foods rich in monounsaturated fat also may promote heart health.

 Trans Fatty Acids

Trans fatty acids may increase the risk of heart disease. Trans fat results when polyunsaturated oil is partially hydrogenated in order to make it into stick margarine or solid shortening in a can. The bulk of trans fatty acids in the typical American diet are found in hydrogenated oils (used in crackers, baked goods, cereals and breads); fast foods such as French fries, fried fish and onion rings and margarine, especially stick margarine.

Recently, some researchers have suggested that we should eat butter instead of margarine because butter does not contain trans fatty acids. However, butter is saturated fat and does contain cholesterol. Both may increase your risk of heart disease, but since butter is all natural, if you must indulge, do watch amounts and perhaps go with the “real thing”. Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine (tub or liquid forms) the less hydrogenated it is and the less trans fatty acids it contains. Some margarine’s contain no trans fatty acids.

The American Heart Association recommends that consumers follow these tips:

• Use naturally occurring, non-hydrogenated oil such as canola or olive oil when possible.
• Look for processed foods made with non-hydrogenated oil rather than hydrogenated or saturated fat.
• If using margarine as a substitute for butter, choose soft margarines (liquid or tub varieties) over harder, stick forms. Shop for margarine with no trans fatty acids, no more than two grams of saturated fat per tablespoon and with water or liquid vegetable oil as the first ingredient.
• French fries, donuts, cookies and crackers are examples of foods that usually are high in trans fatty acids.

 Saturated Fat

Saturated fat comes from animal sources, such as fatty red meats. It also can be found in plant sources.

Tropical oils such as palm, coconut and palm-kernel oils are vegetable-derived and found in many processed foods, especially commercially baked cookies, crackers and snack items. These oils are more saturated than lard.

High consumption of saturated fat is a major risk factor for the development of heart disease and certain types of cancer.

 What About Cholesterol?

Cholesterol is not the same as fat. Cholesterol is a waxy substance produced by animals that is found only in foods that come from animals. Sources of cholesterol include whole milk, dairy products, fatty meat, poultry, fish, butter, and lard and egg yolks.

Eating dietary cholesterol may raise blood cholesterol levels. However, the body also makes cholesterol when a person eats foods that are high in saturated fat. Saturated fat often is found in the very same foods as cholesterol. Remember that a diet high in saturated fats leads to high blood cholesterol, which is a major risk factor for heart disease and some cancers.

To control your cholesterol, get a cholesterol screening, eat foods low in saturated fat and cholesterol, maintain a healthy weight, exercise regularly and follow all your healthcare professional’s recommendations.

Cholesterol Levels

• Desirable — Less than 200 mg/dL
• Borderline high risk — 200 to 239 mg/dL
• High risk — 240 mg/dL and over

 How Much Fat Do I Need?

It is neither possible nor desirable to eliminate all fat from your diet. Fat helps maintain healthy skin and hair. It helps your body digest and absorb fat-soluble vitamins (such as A, D, K and E). It also regulates cholesterol levels and stores the body’s excess calories.

Eating too much fat, especially saturated fat, can be a health problem. But how much fat is too much? Fat requirements are based on calorie needs. It is recommended that you get no more than 30-percent of your daily calories from fat. You can determine your calorie needs by multiplying your desired weight by 12 (multiply by 10 if you are trying to lose weight). Most moderately active women need between 1,800 and 2,000 calories. Most average men between 2,200 and 2,400 calories.

Your calorie needs depend on your age, sex, and overall body size and activity level. You will know that you are taking in the right amount of calories to match your current amount of activity when your weight is being maintained at a healthy level. Consuming too many calories or getting too little physical activity will cause weight gain. You may become overweight.

Determine Your Fat Intake

To determine your desired fat intake, drop the last “0″ from your calorie intake and divide by three. For example, if you determine your calorie needs to be 1,800, dropping the last “0″ gives you 180. 180 divided by 3 = 60. A person eating 1,800 calories a day needs no more than 60 grams of fat to stay healthy.

The American Heart Association’s Nutrition Committee recommends that healthy Americans over age two limit their daily intake of saturated fat to less than 10-percent of total calories and total fat intake to no more than 30-percent of calories. This recommendation equals a daily intake of fats and oils of about five to eight teaspoons.

So you see, fat isn’t ALL bad!

Category: Food Fitness