Fat in the diet
I’ve previously covered two macronutrients: protein and carbohydrates. The third macronutrient is fat. As with both protein and carbs, fat provides the body with energy.
Let’s talk about the different types of fat.
Saturated fats can be found in red meat, pork, lamb as well as dairy products. Baked and fried food also have saturated fat.
Unsaturated fats are liquid at room temperature. These fats can be broken down into monounsaturated fat and polyunsaturated fat. Some examples of unsaturated fats are sunflower oil, safflower oil and corn oil. Foods that have unsaturated fats in them are avocados, tuna, salmon, olives and nuts.
Trans fats are by far the worst kinds of fat and should be avoided. Some trans fats are produced by animals in the stomach, but the real issue is the factory-made trans-fat that appears on the back of the food box. Trans-fat is the fat that is linked to heart disease and type 2 diabetes.
I’m sure by now you’ve heard saturated fats are “bad” fats and unsaturated fats are “good” fats and that may very well be true, but I don’t like labeling food as good or bad because too much of any type of food isn’t always great. Moderation is the key when it comes to nutrition and health.
Why do we need fat in our diet?
Having fat in our diet isn’t necessarily a bad thing.
Fat provides the body with energy.
Fat helps the body absorb fat-soluble vitamins such as vitamins A, D, E and K.
Gives your cells structure
A popular fat called Omega 3 (found in salmon, tuna and avocados) is important for brain, heart and nerve function.
What is the recommended amount of fat we need?
The daily recommended amount of fat we need is between 20-30% a day based on a 2000 calorie diet. The American Health Association recommends consuming less than 6% of saturated fat.
Health fat food list
avocado
salmon
eggs
cheese
nuts
tuna
olive oil
full fat dairy
coconut oil
dark chocolate
Unhealthy fat food list
Margarine
Fried food
boxed store cookies
donuts
fast food
canola oil
vegetable oil
lard
Overall, eating a well-rounded diet rich in whole, fresh food and keeping processed and fast food at bay, is the key to a healthy lifestyle. We all have different dietary needs but there are basic needs we all must have.
