The term lipid is simply another name for dietary fats. Failing to consume enough dietary fats can be just as health damaging as over consumption. Lipids are needed in the body for insulation, energy stores, protection of nerve fibers and transmitting nerve impulses. Lipids also form a protective layer around many cells and help the body to absorb and store fat-soluble vitamins such as A, E, D and K. Many people focus on consuming a low fat diet in order to lose weight, however a diet that is too low in lipids may result in cold intolerance, hair loss, bruising, dry skin, lowered ability to heal wounds and loss of menstruation over time. MayoClinic.com suggests that dietary lipid consumption should make up about 35 percent of the daily caloric in take and should come from healthy, natural sources.
Step 1
Calculate your daily need for dietary lipids. As explained on MayoClinic.com, figuring out the amount of lipids needed daily is simple. Multiply your intended caloric intake, for example 1,800, by 0.35 to get 630 calories, and divide that number by 9, the number of calories per gram of fat, to get 70 grams of total fat.
Step 2
Monitor your current lipid intake. Read the labels on the food you are consuming daily and keep track of the amount of fat grams you are actually consuming. Compare this number with your calculated number of what you should be consuming. This will give you a clear idea of how many lipid grams you need to increase in your diet.
Step 3
Consume foods that are healthy and natural sources of healthy dietary lipids. Fish, olive oil, nuts, seeds and avocados are all examples. Choose monounsaturated and polyunsaturated fats in your diet.
Step 4
Avoid foods that are processed and unnatural sources of dietary lipids. Focus on reducing foods high in saturated fat, trans fat and cholesterol will help reduce the risk of cardiovascular diseases. These are lipids that have been changed from their original molecular structure, and are not recognized as food in the body. These substances may build up in the system. Baked goods, cookies, candies, packaged and processed foods usually are higher in these kinds of unhealthy lipids.
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