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Fat Facts


Fat Facts

Some fat in the diet is necessary for the good health. Fat is a major source of energy and essential fatty acids (fatty acids that cannot be produced by the body). We also need fat for our brain, nerves, and skin cells. Fat provides a protective cushion for our vital organs and bones. Fat help us to control our body temperature and provides us with energy. Fats carry the fat-soluble vitamins A, D, E, and K. Without fat, these vitamins would quickly pass through the body. Fat also adds taste and texture to our food.

Each teaspoon of fat = 4 grams of fat (36 Calories).

The only problem with fat is when we consume too much fat or too much of the less healthy types of fat (like trans-fat and saturated fat).

The dietary reference intake (DRI) for fat in adults is 25% to 30% of total calories from fat. That is about 50 grams to 60 grams of fat per day if you eat 2,000 calories a day.

Fat Facts & Tips You Should Know...

Dietary sources of fat are often difficult to identify and most of the fat we eat is hidden in food.
Fat is particularly important for the normal growth and development of children.
High fat diets have been associated with higher risk of heart disease, obesity and some types of cancer.
Fat in foods can be visible, like the fat on meat or poultry, or invisible such as the fat used in the processing or preparation of foods such as potato chips, muffins, french fries, cakes etc.
Unlike the fat on meat or poultry, much of which can be trimmed off, the hidden or invisible fat cannot be removed.
The largest source of fat in our diet is the fat we add to our foods, e.g., butter/ margarine on toast or vegetables, cream sauces on pasta, dressings on salads, mayonnaise, fat used for frying etc.
Avoid foods high in trans fatty acids like partially hydrogenated vegetable oils (such as many hard margarines, shortenings, commercially fried foods and some bakery goods) because they tend to raise blood cholesterol.
Limit your intake of foods high in saturated fats like high-fat dairy products (cheese, whole milk, cream, butter, and regular ice cream) and fatty fresh and processed meats (like the skin and fat of poultry, lard, palm oil, etc.) because they tend to raise blood cholesterol.
Limit your consumption of foods that are high in cholesterol, because they also tend to raise blood cholesterol. These foods include liver, other organ meats, and dairy fats. Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.
When buying prepared food, try to choose foods that are lower in saturated fat and cholesterol. Always check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.


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About Fats & Oils

Fats and oils are made up of basic units called fatty acids. All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids include monounsaturated and polyunsaturated fats. Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain. Fats that are saturated fats have no double bonds between the carbons in the chain. Unsaturated fats have one or more double bonded carbons in the chain. Within these categories, some specific fatty acids promote good health while others do not. Learn more about fats and oils...