1. Parameters of the Recommended Fat Intake
Fats are to be included in a healthy diet, but the type and total amount of fat consumed is important as it will have a negative or positive affect on your overall health. Generally speaking, you need to try and keep your total fat intake between 20 to 35 percent of the total calories you consume in a days time. You may be surprised by how much fat you do consume in a days time and find that you in fact need to eliminate some of the fat that you have been consuming.
2. Fats Are Important to a Healthy Diet
The only time fat becomes a source of nutrient that is not beneficial to the body is when you consume the wrong type or more than the body can use. Fats supply a high concentration of energy and essential fatty acids for the body. Plus, fats have an important role as a carrier for the absorption of the fat-soluble vitamins A, D, E, K and carotenoids. Fat even serves as building block of membranes and participates in numerous biological functions throughout the body.
3. Reasons Fat Gets Such a Bad Name
Fat seems to be one of the most misunderstood nutrients and things can get a little confusing when it comes to understanding the different fats. It is well known know that a high intake of saturated fats, trans fats and cholesterol increases the risk of unhealthy blood lipid levels, that may increase the risk of heart disease. But you can consume these fats in moderation as they do naturally occur in most foods that you eat daily, just be aware of these fats and limit them when possible. It is best to consume fat sources from polyunsaturated and monounsaturated fats out of your diet.
4. Best Sources Of Polyunsaturated and Monounsaturated Fats
The best sources of polyunsaturated and monounsaturated fat is found in fish, nuts and vegetable oils. Specifically, polyunsaturated fat food sources include wild-caught, cold-water fish like salmon, flaxseed or flax oil, and walnuts. And monounsaturated fat food sources include canola oil, avocadoes, almonds and cashews. These foods are widely available and should be apart of an overall healthy diet. Overall, it is better to consume a diet that is low in saturated fats, trans fats, and cholesterol and increase the amount of polyunsaturated and monounsaturated fats.
5. Read Labels to Be Aware of the Types of Fat That Are In a Product
It is important to read the ingredient labels and nutrition facts on food products to know and understand if there are saturated fats, trans fat and cholesterol in them. Some food products contain hydrogenated fats, which are a source of trans fats. If hydrogenated fats are listed twice in the ingredients, it is best not to consume the product. A lot of times foods that have been processed and are not in their natural state anymore tend to have hydrogenated fats added to it either to enhance the flavor or extend the shelf life of the product.
