- by Dr Paramesh S
- 0 Shares
- Jun 13 2017
What is fat?
Fat is a component in food. Fat is an important nutrient for your health. It plays many different roles in your body:
- These are more concentrated source of energy than carbs. It gives you energy (also called calories).
- It helps your body absorb vitamins A, D, E and K.
- It helps your body grow and develop.
- fat is an important part of a healthy diet. And little kids, especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly. That's why toddlers need to drink whole milk, which has more fat, and older kids can drink low-fat or skim milk.
- It gives flavor & taste to the food.
- It provides a cushioning support to our internal vital organs.
- It provides essential fatty acids (EFA) which helps in reducing blood cholesterol, promotes growth, & maintains skin integrity.
There are different kinds of fat in foods:
- the good: unsaturated (like monounsaturated fat and polyunsaturated fat)
- the bad: saturated
- the ugly: trans
The fat in a balanced diet should provide 20-25% of total energy (i.e. 10-20gms). However, young children can utilize & need extra amount of good fats.
The ugly: trans fats (try to limit these)
|Types of Fats||Sources|| |
Good / Bad
|The bad: saturated fats (try to limit these)||Animal foods (like fatty cuts of meat, beef, chicken, lamb, pork and veal)|
Coconut, palm and palm kernel oils
Dairy products (like butter, cheese, cream , ice cream and whole milk)
Most commercially baked products such as biscuits and pastries.
Most deep-fried fast foods
Saturated fatty acids are found in breast milk, and are essential for infants and toddlers.
|It tends to increase blood cholesterol levels.|
Saturated fats cushion and provide energy to the kidneys and, without palmitic fats, important signalling and stabilising processes in the body will falter. When these fats are lacking, cell and organ growth factors become dysfunctional.
|7 percent of total calories from monounsaturated fat.|
(The AHA also recommends that you limit saturated fat to about 15 to 19 grams per day.)
|Monounsaturated fat (can include these in everyday eating)||Avocados|
Nuts and seeds (like cashews, pistachios, almonds, hazel nuts, macadamias and peanuts)
Vegetable oils (like canola, olive, peanut, safflower, sesame and sunflower)
Tea Seed Oil/Tea Oil
|MUFAs may not only help people lose fat, but that they also have protective properties that may lower the risk of developing certain diseases, including Type II Diabetes, heart disease, stroke and possibly certain types of cancers. MUFAs are also part of The Portfolio Diet, which is an approach to eating that combines MUFAs with other cholesterol-lowering foods like soy, plant sterols and soluble fiber from things like oatmeal and may reduce blood cholesterol-levels as effectively as prescription statin drugs. MUFAs may be more effective at weight-control than low-fat diets.||15 percent of total calories from monounsaturated fat|
|POLY UNSATURATED FAT (can include these in everyday eating)|| || ||8 percent or less of total calories from polyunsaturated fat intake|
|Omega-6 Fatty Acids|
|Leafy vegetables, seeds, nuts, grains, safflower oil, sunflower oil, corn oil, soybean oil, cottonseed oil.||Linoleic acid is an omega-6 fatty acid and it is the primary essential fatty acid in the diet. The body uses linoleic acid to make arachidonic acid.|| |
Balance omega-3 and omega-6 fatty acid intake with a ratio of 1 part omega-3 to 4 parts omega-6 fatty acids.
|Arachidonic acid||Pork fat, poultry fat, Meats or can be made in the body from linoleic acid.||arachidonic acid, which is the form that is used in the body for synthesis of the hormone-like compounds that are essential for blood pressure regulation, blood clot formation, blood lipid synthesis, and immune response to injury and disease.|| |
|Omega-3 Fatty Acids|
|Canola oil, soybeans/products made from soybeans (oil, tofu, tempeh, soyburgers), walnuts, wheat germ, margarine and shortening made from canola and soybean oil, Marine sources include fish, especially oily fish such as Atlantic salmon, mackerel, Southern blue fin tuna, trevally and sardines and butternuts.|| |
|EPA and DHA||Human milk, shellfish, fish (mackerel, tuna, salmon, bluefish, mullet, sturgeon, menhaden, anchovy, herring, trout sardines), or can be made from linolenic acid.||The body can make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from linolenic acid. EPA and DHA are important for normal growth and development in children. Without these fatty acids, children would not grow normally. EPA and DHA are also active in brain and eye development. These fatty acids may also be important in the prevention and treatment of heart disease, hypertension, arthritis, and cancer, especially in adults. EPA and DHA are also used by the body to make hormone-like compounds which are essential to many functions. They include immune response to injury and infection, blood lipid synthesis, blood clot formation and blood pressure regulation.|| |
|The ugly: trans fats (try to limit these)|