Why We Need Fat In Our Diets
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Fat is frequently disparaged as a
cause of rising obesity rates and problems associated with extra weight, such
as heart disease, high cholesterol and diabetes, making many people think they
need to avoid fat. In fact, fats are important in your diet for a number of
reasons.
Function
Fats provide your body with energy
and provide storage spots for energy in the body. Fat also helps move the
vitamins A, D, E and K through your bloodstream and absorb them into your body.
Fat also provides insulation for body temperature regulation by filling up your
body's adipose tissue. The essential fatty acids in fats also play a role in
brain development, blood clotting and managing inflammation.
Significance
Because your body can't make certain
essential fatty acids, including linoleic and linolenic acid, it relies on your
diet to provide them. Fat is the most powerful food energy source, with 9
calories of energy in every gram of fat---more than twice as much energy as
proteins or carbohydrates provide. Because calories from carbohydrates are
quickly burned---usually within the first 20 minutes of exercise---your body
relies on its fat stores for energy.
Types
Fats can be divided into three
classes: saturated fats, trans fats and unsaturated fats. Saturated fats,
usually found in animal products, including meat and milk, increase your body's
levels of bad cholesterol. Trans fats, which form when vegetable oil hardens,
are found in fried foods, processed foods, spreads and baked goods. Saturated
fats and trans fats should be limited in a healthy diet. Unsaturated fats, on
the other hand, found in fish, nuts, olive oil, canola oil and vegetable oil,
are considered "good fats."
Recommendations
Your fat intake should make up no
more than 35 percent of your daily calories. For a 2,000-calorie diet, that
translates to fewer than 78 grams of fat per day. Choose healthy, unsaturated
fats instead of saturated fats or trans fats.
Considerations
While fat is an important part of a
healthy diet, it's as important not to get too much as it is not to get too
little. Eating too much fat can lead to weight gain and health problems,
including high cholesterol. Limiting your daily fat intake to the recommended
allowance helps ensure you get fat's benefits without its potential problems.
“Why Are Fats Important in a Diet” by
Holly L. Roberts with Livestrong.com. Read more: http://www.livestrong.com/article/43948-fats-important-diet/#ixzz1rkwUD700
Best Teen Diets and WINForum
recommend healthy well balanced eating that includes fruits, vegetables, whole
grains, protein and low-fat or fat-free dairy. We offer nutrition information
that emphasizes the importance of healthy eating. For more information visit www.bestteendiets.org and www.bestteendiets.org
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