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Understanding Dietary Fats
Fat is a large
component of our daily nutrition. In fact, we get about a third of our energy
from fat. Fat gives food more taste and helps keep food moist. It also serves
as an important source of fat-soluble vitamins, such as Vitamins A, D, E, and
K.
However, fat
contains more than twice the amount of calories as carbohydrates and protein.
Eating too much fat can contribute to weight gain or obesity, which can increase
the risk of developing chronic disease, such as cancer, heart disease or
diabetes. In addition, certain types of fat can affect our cholesterol by
increasing bad cholesterol and even reducing good cholesterol.
Types of Fat
and How They Affect Our Health
|
Type of Fat |
Description |
How it Affects Health |
Dietary Sources |
Recommended Intake* |
|
Saturated Fat |
This is a fat
that is usually solid at room temperature. It is primarily found in
animal sources. |
This type of fat
is the primary contributor to high cholesterol, specifically LDL, or bad
cholesterol. |
Meats, eggs,
cheeses, high-fat dairy products, butter or lard, hydrogenated oil,
coconut or palm oil, and cocoa butter |
Less than 7% of
total calories – example: <140 calories of 2,000 calorie diet, or 15
grams of saturated fat |
|
Trans Fat |
This fat is
usually chemically made and is often used in processed foods.
|
This fat raises
LDL blood cholesterol and can lower good cholesterol (HDL). |
Processed foods
made with partially-hydrogenated oils, such as cookies, crackers, and
baked goods |
Less than 1% of
total calories – example: <20 calories of 2,000 calorie diet or, 2 grams
or trans fat |
|
Monounsaturated
Fat |
This fat is
typically liquid at room temperature and usually comes from a plant
source. |
This fat does
not raise bad cholesterol (LDL). |
Avocados,
olives, as well peanut, canola, and olive oils |
Remaining amount
of 25-35% calories from fat |
|
Polyunsaturated
Fat |
This fat is
usually in a liquid form and comes from plants or fish. |
This fat does
not raise bad cholesterol (LDL) and may increase good cholesterol (HDL). |
Many nuts,
seeds, and their oils, as well as corn, soybeans, and fatty fish
|
Remaining amount
of 25-35% calories from fat |
* American
Heart Association Recommendations
Tips for
Limiting Unhealthy Fats:
- Use
non-hydrogenated margarine spreads, found in a tub or liquid form, instead
of butter or lard.
- Cook with
unsaturated plant oils, such as canola and olive oils, to reduce saturated
fat.
- Buy snacks
and baked goods that are labeled “trans fat free” and have less than 2 grams
saturated fat per serving.
- Limit your
intake of commercial baked goods and fried foods, like doughnuts and fast
food, as these foods will contain high amounts of trans and saturated fats.
- Choose
lower fat dairy products and leaner cuts of meat to reduce saturated fat
intake.
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