Fat, along with protein and carbohydrate, is a nutrient that helps your body maintain optimal health levels. The function of fat is to provide insulation, protection and nutrient absorption. In addition, fats help hormone production and make you feel full. They provide energy and assist in growth, development and skin health. They are classified by their structure and saturation level. Classifications include saturated, monounsaturated, polyunsaturated and trans fats. Along with a healthy food choice, following the recommended daily percentages will help reduce the risk of health problems and obesity.
Saturated Fats
Saturated fats are found in animal fats, palm oil and coconut oil. Saturated fat is found in red meat, whole milk, butter and lard. Saturated fats are more solid at room temperature. Trans fat is a form of saturated fat that is artificially injected with hydrogen to increase the shelf life of products such as cookies and doughnuts. High amounts of saturated fats increases cholesterol, a substance that accumulates in your arteries, increasing blood pressure and the risk of heart disease.
Recommended total fat intake is between 20 to 35 percent. For a 2,000-calorie diet, between 400 to 700 calories should be from fat. Up to 10 percent of your diet should be from saturated fats. Only 1 percent should be from trans fats.
Monounsaturated Fat
Monounsaturated fat is found in seafood, olive oil and canola oil. Choosing monounsaturated food helps to lower cholesterol levels and regulate insulin and blood sugar levels. This helps reduce the risks of developing Type 2 diabetes. Most of the recommended 20 to 35 percent of fat should come from unsaturated fats.
Polyunsaturated Fats
Polyunsaturated fats are found in seafood, oils and plants. Forms of polyunsaturated foods include omega 3 and omega 6 fatty acids. They have been found to help the cognitive functioning of your brain, specifically memory and performance. Both food sources and supplementation of omegas, in the form of fish oil, help reduce triglycerides and blood pressure. Recommended dosage of omega 3 from capsules is 3 g daily.
Food Sources
High fat foods should be avoided in order to limit fat intake to under 10 percent. Suggestions include avoiding fried foods, whole milk products and cookies, cakes and doughnuts. Low fat options include skim milk, yogurt, olive oils and spray oils. Food preparation suggestions include baking, steaming, broiling and grilling instead of frying. Choosing seafood over red meat also helps to reduce saturated fat intake.
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