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| All About: Fats |
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In today's society, "fat" seems to be a nasty word. But nutritionists say fats are a vital part of a balanced diet. They are necessary for proper growth and development, and they are an important source of energy for the body. In fact, fats are the most concentrated source of energy in the diet. Once the body has satisfied its immediate need for energy, the rest is stored in fatty tissues. These stored deposits are important in insulating the body and supporting and cushioning organs.
Fats also play an important role in transporting certain essential vitamins throughout the body. In addition, fats are responsible for much of the great taste and texture in the foods we like. The key to a healthy diet is to regulate the amount and type of fats we consume. |
» What are fats?
» The Functions of Dietary Fats
» Do Fats Affect Taste?
» How Much is Too Much Fat?
» What About Cholesterol?
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| What are fats? |
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There are several types of fats, but all are made up of saturated, monounsaturated, and polyunsaturated fatty acids. Fatty acids are the organic "building blocks" of fats, and differ in the amount of hydrogen they contain. Saturated fatty acids contain the most hydrogen, and polyunsaturated fatty acids contain the least. Certain fatty acids cannot be produced by the body, and must be provided by the diet. Each of these fats has a different effect on the body, but all contain nine calories per gram.
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| The Functions of Dietary Fats |
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Dietary fats supply essential fatty acids, such as linoleic acid, which is especially important to children for proper growth. Fats are needed for maintaining healthy skin, regulating cholesterol metabolism, and as precursors of prostaglandins, hormone-like substances that regulate some body processes. Dietary fats are required to carry the fat-soluble vitamins A, D, E, and K, and aid in their absorption from the intestine. Fats also help the body use carbohydrates and proteins more efficiently.
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| Do Fats Affect Taste? |
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Our favorite foods share a common trait—they contain fats. Fats contribute important taste and textural qualities that are part of enjoying food. Neither the amount nor the type of fats in foods could be changed without changing the features that make a food appealing. Fats also help us feel satisfied following meals.
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| How Much is Too Much Fat? |
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Because too much fat can increase the risk of heart disease, obesity and other health problems, health authorities recommend Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Thirty percent refers to your total calorie intake over time, not single foods or meals. The following chart will help you regulate your fat intake.
| Calories |
Total Grams Fat |
Total grams saturated fat |
| 1600 |
53 or less |
18 or less |
| 2000 |
65 or less |
20 or less |
| 2200 |
73 or less |
24 or less |
Nutrition Facts panels on food labels will help you determine how much fat is in foods. Remember, you are concerned with the total fat intake over time. A food high in fat can be part of a healthy diet, as long as it's balanced with other lower-fat foods.
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| What About Cholesterol? |
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Cholesterol is a waxy substance, similar in appearance to fat. It circulates in the bloodstream and comes from two sources--foods of animal origin, and the liver, where it is produced from other foods eaten. There are two kinds of cholesterol. LDL (low density lipoprotein) is referred to as the "bad cholesterol" because it is associated with increased risk of coronary heart disease.
HDL (high density lipoprotein) is referred to as the "good cholesterol" because it is associated with protection against coronary heart disease. Many doctors believe that an excess level of cholesterol in the blood contributes to the formation of deposits in the arteries. If this happens in an artery serving the heart, a heart attack can occur. Cholesterol buildup in the blood can be lowered by reducing saturated fats in the diet. Controlling the types and amounts of food eaten can help do this.
- Replace foods high in saturated fats with those that are less saturated
- Substitute fish and poultry for red meats
- Use unsaturated vegetable fats and oils (like Crisco® Canola Oil) and margarine instead of butter or meat fat
- Eat fewer foods that are high in fat content, such as bacon, sausage, cold cuts, and hard cheeses
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Not all foods with fats contain dietary cholesterol. It is only found in animal products, such as meats, dairy products, butter, and egg yolks. Dietary cholesterol is not found in vegetable oils, margarine, egg whites, or plant foods like grains, fruits, and vegetables
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