Fats are an essential part of the diet. Knowing how much is the right amount can help you stay healthy. According to "Exercise Testing and Prescription" by David Nieman, a low fat diet can help you maintain a health body weight and reduces the risk of developing certain cardiovascular diseases.
Function
There is no shortage of fat in the American diet today. There is a purpose of every nutrient that we eat. "Exercise Physiology" by Brooks, Fahey and Baldwin states that, fats help build and maintain body cells as well as regulate certain body processes. Fats help make up every part of the cell and also provide certain essential fatty acids. In addition to that, fats are responsible for carrying fat-soluble vitamins A, D, E and K.
Types
There are three major types of fats in the diet: unsaturated, saturated and cholesterol. According to the Mayo Clinic, fat should constitute a total of 25 to 30 percent of your calories each day.
Unsaturated Fat
Unsaturated fats can be broken down into three types: monounsaturated, Omega-3 polyunsaturated and Omega-6 polyunsaturated, according to the Centers for Disease Control & Prevention. Monounsaturated fats come from sources like nuts and vegetable based oils. Polyunsaturated fats can be found in soybean, corn and safflower oils as well as fish. Polyunsaturated fats Omega-3 and 6 provide nutrients that your body cannot make. Eating these fats can help with brain function and other vital systems.
Saturated Fat
Saturated fat is found mostly in foods that contain animal products. The Centers for Disease Control & Prevention describe these foods as red meat, cheese, milk and cream products. Being aware of your saturated fat intake and limiting it can help decrease the likelihood of developing a cardiovascular disease, such as atherosclerosis. The Mayo Clinic suggests limiting your saturated fat intake to 7 percent of your total calories for the day.
Cholesterol
Cholesterol is an essential part of the diet. According to the Mayo Clinic, cholesterol helps with cellular functioning. However, cholesterol intake should be controlled as it can contribute to the development of cardiovascular disease. Cholesterol also comes mainly from animal products, so it is very easy to fulfill your daily requirement. You should limit cholesterol intake to 300mg per day.
References
- "Exercise Testing and Prescription", David C. Nieman, 2007
- "Exercise Physiology" Brooks, George A., Fahey, Thomas D., Baldwin, Kenneth M., 2005
- The Mayo Clinic: Fats
- Centers for Disease Control: Unsaturated Fats
- Centers for Disease Control: Saturated Fats
- The Mayo Clinic: Cholesterol
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