When it comes to losing weight and maintaining proper nutrition, fat can sometimes be seen as the enemy. But fat plays a critical role in the proper function of your body, making it an essential part of daily nutrition. Understanding the nutritional value of fat can help you make smarter decisions about the foods you eat.
Role of Fat in Nutrition
Fat, along with carbohydrates and protein, is one of the three major nutrient sources that provide calories to the body, according to MedlinePlus. The body relies on fat for energy and for helping to maintain and control functions such as blood clotting, inflammation and brain development. Fat is essential for maintaining healthy skin and hair, as well as for absorbing and transporting essential vitamins such as vitamins A, D, E and K. The body stores excess fat as an energy source. After all available carbohydrate stores are used up during exercise, the body uses fat stores to provide energy, which helps rid the body of excess fat.
Types of Fat
Fats come in three major types, and understanding the difference and role of the fats is essential for maintaining proper nutrition and a healthful weight. Saturated fats are found mainly in animal products, such as milk, cheese, ice cream and meats, and are the main dietary cause of high cholesterol, according to the American Heart Association. Unsaturated fats such as monounsaturated and polyunsaturated fats are found in plant oils such as olive, canola and sunflower oil as well as in fish. Trans fats are formed when vegetable oil hardens through a process known as hydrogenation. Trans fats can raise LDL (or bad) cholesterol levels and should be avoided.
Recommended Daily Fat Intake
According to the U.S. Food and Drug Administration, the average person on a daily 2,000 calorie diet should limit the amount of fat intake to 65 g per day for optimal health. The FDA further recommends limiting the overall intake of saturated fat to 20 g per day. Limiting saturated fat can help control cholesterol levels and prevent excess weight gain.
Reading Nutrition Label
The FDA requires food manufacturers to list on the nutrition label the total amount of fat contained in one serving, as well as breaking down the fat content into saturated, unsaturated and trans fats. The food label also lists what percentage of the daily value of fat a serving contains. For example, if one serving of cereal contains 3 g of fat, the label would list 3 g next to fat, and would indicate 5 percent because 3 g of fat is approximately 5 percent of the daily recommended intake of 65 g of fat.
Considerations
Managing your fat intake is not only essential to having proper nutrition, but for controlling your weight. Excess fat gets stored by the body for energy, but when that energy isn't used, fat can build up and cause weight gain. Aerobic exercise can help burn excess fat, and a healthy diet within the recommended guidelines can help you maintain a healthy weight and cholesterol.
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