Fat

Nutrient Fat

Fat is a factor in many health problems such as cancers, heart disease and not surprisingly obesity. Fat contains several essential vitamins such as A, D, E and K. Without these vitamins we will be deficient. Being deficient can cause dry skin, joint problems and many more serious problems. See Fat soluble vitamins for the main functions. Fat is important in our diet just use more of the good fats and less of the bad. The 3 main fat types are described below.

Fats

The three main Fat types are categorised by their saturation of hydrogen atoms. A saturated fat molecule is saturated with hydrogen atoms. Monounsaturated fat has a singular hydrogen atom connected to each molecule. Polyunsaturated fat molecules have several hydrogen atoms to each fat molecule. The 3 main fat types are described below.

Saturated Fats

Saturated fat is always hard at room temperature. It is found in meat products, dairy products, coconut oil and processed foods. I always take the view that if saturated fat is hard at room temperature then how can it be easily transported through my body? Obviously it isn’t, this is how we get heart disease through clogged up veins and arteries. The recommended daily intake of saturated fat should be kept to under a third or 33% of all fat consumption. I always aim for a fifth or 20% just as a safety measure.

Polyunsaturated Fats

Polyunsaturated fats are liquid at room temperature. They are found in fish, such as mackerel, trout, sardines, and salmon. Polyunsaturated fat is beneficial to our health; it helps keep our joints healthy and keeps our skin in tip top condition. Polyunsaturated fats also lower blood cholesterol levels helping our cardio vascular system pump blood and oxygen around our system.

Monounsaturated Fats

Monounsaturated fats are also liquid at room temperature but semisolid or solid when refrigerated. Monounsaturated fats have similar benefits as polyunsaturated fats for the cardio vascular system. They are found in nuts, seeds, olives, olive oil, groundnut oil, and avocados.

Fat Intake

Here are some tips on how to keep your fat intake to a sensible level and composition.

Use Olive Oil in a spray bottle instead of butter.

Grill, steam or poach instead of fry.

Buy fresh food instead of processed.

Eat more fish, poultry or lean meats instead of pre packed burgers, lamb or beef.

Eat more seed, nuts and dried fruit instead of biscuits, sweets, chocolate and processed foods.

Recommended Fat Intake

Recommended fat intake is a 1/3 or 33% of total calories. Remember that fat has more than twice the calories of the other main macro nutrients . With this in mind 2000 calorie diets should have no more than 74 grams of fat. 2500 calorie diets should have no more than 93 grams of fat. 3000 calorie diets should have no more than 111 grams of fat. Therefore for each 1000 calories there should be no more than 37 grams of fat.

Recommended Saturated Fat Intake

Saturated fat should be kept yet again to under a third of total fat intake. I always aim for 20% or less of my fat intake to come from saturated, as this gives me a good safety margin.