Fats

Dietary Fats

• Dietary fats refer to the different types of fat present in the diet. While all types of fat play essential roles in the body, some are more beneficial than others.

Types of Dietary Fats

• Dietary fats can be categorized as follows:

1. Saturated Fats: These are primarily found in animal products and some plant oils. They tend to be solid at room temperature.
2. Polyunsaturated Fats: Found in plant-based oils, nuts, and fish. They remain liquid at room temperature.
3. Monounsaturated Fats: Present in several plant-based oils. They also remain liquid at room temperature.
4. Trans Fats: Primarily created during the hydrogenation of oils, which solidifies them.
5. Cholesterol: A substance found in animal products.

• While fats are essential for body functions, it's important to choose the healthier options. Trans fats, saturated fats, and cholesterol are generally considered less healthy than polyunsaturated and monounsaturated fats.

Recommended Dietary Fat Intake

• The Dietary Guidelines for Americans 2010 suggests:
• Consuming less than 10% of daily calories from saturated fats.
• Replacing solid fats with oils when possible.
• Limiting foods with synthetic sources of trans fats (e.g., hydrogenated oils) and minimizing trans fat intake.
• Consuming less than 300 mg of dietary cholesterol daily.
• Reducing calorie intake from solid fats.

Age-specific guidelines for fat intake:

• Ages 2-3: 30% to 40% of total calories
• Ages 4-18: 25% to 35% of total calories
• Ages 19 and above: 20% to 35% of total calories
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Always consult with a healthcare professional for personalized dietary recommendations.

Saturated Fat

• Saturated fats are mainly recognized as "solid" fats in one's diet. For instance, upon opening a can of beef stew, one might notice some solid fat, which is primarily saturated fat.

Recommendation:

• Foods high in saturated fats have been linked to chronic diseases, specifically coronary heart disease. The Dietary Guidelines for Americans 2010 advise limiting saturated fats to less than 10% of daily caloric intake.

Sources of saturated fat include:

• High-fat dairy products
• Fatty cuts of meat
• Whole milk and cream
• Butter
• Ice cream
• Palm and coconut oils
• Though some lower-fat versions of these foods may contain reduced amounts of saturated fats, it's always best to check the nutrition label.

Tips to Limit Saturated Fat Intake

• Opt for lean cuts of meat.
• Remove skin from poultry before cooking.
• Use low-fat or skim milk instead of whole milk.
• Choose low-fat dairy products.
• Avoid commercially-prepared baked goods that contain palm or coconut oils.
• Check labels and opt for products with lower saturated fat content.

Trans Fats

• There are two primary sources of trans fats:

Natural Source: Found in small quantities in beef and dairy products. Artificial Source: Comes from foods containing partially hydrogenated oils. These oils prolong the shelf life and enhance the texture of foods. Recommendation:

• High trans fat consumption can elevate "bad" cholesterol levels, contributing to heart disease. Hence, it's advised to limit foods with partially hydrogenated oils.

Examples of trans fat content in some foods:

• Margarine: 0.0-3.0 g
• Cookies: 0.0-3.5 g
• Frozen pies: 0.0-4.5 g
• Pizza: 0.0-5.0 g
• Snacks: 0.0-7.0 g

Tips for Reducing Trans Fat Intake:

• Always read food labels. Opt for items with 0 grams trans fat.
• Avoid products with partially hydrogenated oils.
• Use healthier oils, such as olive or canola oil, in cooking.
• Limit intake of processed snacks and fast food.

Polyunsaturated and Monounsaturated Fats

• These are healthier fat varieties, found mainly in nuts, vegetable oils, and certain fish.

Sources include:

• Nuts
• Vegetable oils like canola, olive, and soybean
• Fish like trout, herring, and salmon

Recommendation:

• Replace unhealthy fats in your diet with polyunsaturated and monounsaturated fats, but remember that all fats are calorie-dense. Avoid excessive consumption, and always consider the quality of fats over quantity.

Note: Shifting from a low-fat to a high-carbohydrate diet, especially with high glycemic carbs, can lead to conditions like insulin resistance and metabolic syndrome. The goal should be to replace unhealthy fats with healthier options, not just reduce fat intake.

Fats Resources
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Nutrition information of Fats

• USDA on Fats