Although it often takes the blame for health problems, you do need fats in your diet. They are a valuable form of energy and aid in the digestion process. However, that does not mean you should overdo it on your fat intake. Consuming the right fats in moderation can help you stay healthy.
About Fat
You know the benefits fat provides to food; creamy textures, flaky crusts and tender meats, but you may not realize the impact fat can have on your body. Fat is the richest source of energy you can consume. It provides 9 calories in each 1 g, in comparison to carbohydrates and protein, which only provide 4 calories in 1 g. Fat slows your digestive process and helps you feel full long after you have eaten. Eating the right amount of healthy fats is beneficial to your overall health. The danger with fat consumption comes from unhealthy types of fat.
Calculating Fat Grams
To calculate the number of fat grams you should eat per day, you can use one of several methods. Generally, no more than 25 to 35 percent of your daily calories should come from fat. MayoClinic.com uses this formula to determine fat grams per day: daily caloric intake multiplied by desired fat percent, equals the number of fat calories you should get per day. Once you have this number, divide it by 9 to get your fat grams per day. For example if you consume 1,800 calories per day and would like to consume about 25 percent from fat your formula would be: 1,800 X 0.25= 450 fat calories per day, 450/9= 50 g of fat per day.
Unhealthy Fats Sources
An important factor to consider is the type of fat you consume. The two most unhealthy fats are saturated and trans fats. These fats are considered unhealthy because they can raise your cholesterol levels and lead to health complications, like heart disease and obesity. Try to avoid these fats in your diet as much as possible. Saturated fats come from animal sources such as meat, dairy and eggs. To cut back, look for leaner cuts of meat, nonfat dairy and try to limit your overall consumption. Trans fats are typically added during food processing and are often found in baked goods. Cut back on the amount of processed foods you consume to lower your trans fat intake.
Healthy Fats Sources
Fortunately the news about fats isn't all bad. Several fats are considered healthy. Unsaturated fats and omega-3 fatty acids are heart-healthy options to choose instead of saturated or trans fats. You can find monounsaturated and polyunsaturated fats in nuts, seeds, avocados, and nut and vegetable oils. Try cooking with olive or canola oil instead of butter or margarine to replace unhealthy fats with a healthy one. Fish is a rich source of omega-3 fatty acids. The American Heart Association recommends eating fish at least two times a week as part of a heart-healthy diet.
References
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- American Heart Association; Suggested Servings from Each Food Group; December 2010
- MayoClinic.com; Fat Grams: How to Track Your Dietary Fat; Katherine Zeratsky; March 2011
- University of Maryland Medical Center: How Many Calories and Fat Grams Do You Need?
- University of Arizona College of Agriculture & Life Science; Fats and Cholesterol in the Diet; Sherry Henley, et al.; August 1999
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