Fat And Weight Control |
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Fat: An Essential NutrientMany people believe all fats are bad for our diet. Too much fat is linked to health problems like heart disease, stroke, obesity, and some types of cancers. But, in fact, fats are an essential part of all cells in the body. Fat helps maintain the health of the skin and hair, transports fat-soluble vitamins (vitamins A, D, E, K) throughout the body, cushions the body organs to keep them safe from injury, and serves as a protective insulator to the body on cold days. In addition, fats contribute to the taste, smell, and texture of foods as well as providing a satiety factor of fullness after eating foods that contain it. The reason fats take so long to digest is because they are so calorie dense, containing 21/2 times the amount of calories that are found in carbohydrates and protein. But in order to meet your body's need for fat, you should aim to eat foods with the right type and amount of fat. The Various Types of FatUnderstanding fats can be confusing. We often hear about saturated, unsaturated and polyunsaturated fats. The differences between these types of fats are a result of their chemical makeup. The more hydrogen the chemical makeup contains, the more saturated the fat becomes. It is also possible to distinguish some fats by their appearance. Saturated fats are those that are typically solid at room temperature, like lard, butterfat. and beef fat (the fat marbled throughout meat). Don't be fooled by coconut oil, palm oil, and palm kernel oil. These fats may be liquid, but they are actually saturated fats, the kind that can increase health risks of heart disease and cancer. Health risks are primarily associated with diets high in saturated fats and are known to increase overall risk of heart disease and some types of cancer. Unsaturated and polyunsaturated fats are usually from plant sources and are liquid or soft at room temperature. These examples include oils like corn, olive, canola, peanut, soybean, sunflower, and safflower oils. These fats can actually help decrease health-related problems and reduce risk factors of heart disease and various types of cancers. Several exceptions to the rule include the tropical oils of coconut oil, palm oil, and palm kernel oil. Although these are vegetable oils and liquid at room temperature, these actually fall into the category of saturated fats. |
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CholesterolCholesterol is not a fat but often categorized with fats. It is a white, waxy type of fat substance found in animal products. It is an important component in the diet in the building of tissue and cell walls, and it is required for the manufacture of hormones and bile. Cholesterol, a component of many foods like butter, egg yolk, meat fat, poultry skin, organ meats, and shellfish, is also made in the body. Because of health concerns with excessive consumption, cholesterol should be limited to 300 milligrams or less per day. Cholesterol is found only in animal tissues. Therefore, foods containing it must come from an animal source. Foods like peanut butter cannot contain cholesterol. Fat RequirementsFat is essential to the diet early in life as it contributes to brain development and the building of the spine and central nervous system. The first two years of a person's life are considered crucial, with recommendations that over 50 percent of the diet should come from fat during the first year alone. This drops off slightly during the second year of life. After this time, children just like adults should consume no more than 30 percent of their total daily calories from fat. Some researchers and resources suggest decreasing fat intake to as little as 20 percent of daily calories, but studies have indicated that too little fat can actually be more harmful to the body. To prevent problems associated with heart attacks, stroke, and certain types of cancer, individuals should aim for no more than 30 percent of their daily intake from fat. Fat and Weight ControlFor most Americans, cutting back to 30 percent of total calories from fat is a suggested goal, with 10 percent or less of this total coming from saturated fat. But it is not necessary to track the percentage of every kind of fat you eat. Instead, a simpler method would be to watch those fat grams. A diet that combines a variety of foods, both higher and lower in fat, in moderate portions helps to provide the variety and balance you need. |
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