Download The Facts on Fat

The Facts on Fat
Why does my body need fat?
Our bodies need fat to transmit nerve impulses, maintain cell membranes, and insulate vital organs. It
is important to consume some fat each day during meals and snacks because fats help us feel full and
satisfied. Not eating enough fat is detrimental to your health because fat protects your organs and
bones, provides energy, absorbs fat soluble vitamins and produces some of the hormones your body
needs to function properly. Additionally, not eating enough fat can cause gallbladder complications.
Are fats bad for my health?
Fats and oils are high in calories. One tablespoon of oil contains 120 calories and 14 grams of fat.
However, fat is not the enemy and is necessary for our diets in moderation. Certain types of fat are
more damaging to our health than others. Partially hydrogenated (or trans fat) and excessive intake of
saturated fat has been linked to increased risk of cardiovascular disease.
Are some fats necessary in the diet?
Omega-3 and Omega-6 fatty acids are called 'essential fatty acids' because our bodies are unable to
make them. They support the body’s immune, cardiovascular, nervous and reproductive systems and
are necessary for proper growth in children. Omega-3s reduce inflammation in the body and may
reduce your risk of heart disease, cancer and osteoporosis. Omega-6s are needed for healthy skin, hair
and bones. The American diet is high in Omega-6 fatty acids. It is found in corn and sunflower oils and
in higher amounts in the meat from grain-fed animals as opposed to grass-fed animals. Some
research suggests this disproportion of high omega-6 to low omega-3 can have negative effects and
cause chronic disease. High amounts of Omega-6 fatty acids have been shown to increase
inflammation, therefore it is recommended to balance intake of omega-6 with omega-3s. While there
is some disagreement over the appropriate ratio of omega-6 to omega-3 it is agreed upon that there is
little danger in increasing your intake of omega-3 in your daily diet.
How do I include more Omega 3s in my diet?
The American Heart Association recommends eating 2 - 3 servings each week of fatty fish like salmon,
sardines, herring, trout, mackerel and tuna for appropriate amounts of omega-3s. See the Power Pick
Omega-3s handout for more information.
How much fat is recommended?
On average, women need between 55-65 grams, while men need 65-75 grams of fat per day. This
should equal between 20-35% of daily calories consumed. While there is no dietary requirement for
saturated fat, it has been shown that consuming less than 10% of calories from saturated fat (16-22
grams) and replacing them with monounsaturated or polyunsaturated fat may lower the risk of
cardiovascular disease by lowering blood cholesterol levels. See the chart below for food sources of
the different types of fats. All foods can fit into our diets, but moderation is key. Limit foods like fullfat cheese, butter, sausage, bacon and ribs which are high in saturated fat. Aim to spread
consumption throughout the day, as opposed to eating one high fat food item per day. Keep in mind
that a tablespoon of mayonnaise has 10 grams of fat and a medium French fry from McDonalds has 19
grams of fat, which exceeds 30% of your daily total fat needs.
What are the different types of fat?
Choose These Fats More Often:
Monounsaturated and Polyunsaturated
Oils: *olive, *canola, safflower,*walnut,
peanut, *soybean, sunflower, corn,
sesame, *flaxseed
*Avocados
Olives
Nuts: *walnuts, almonds, pistachios,
Almond or peanut butter
Fish: *Salmon or *tuna
Serving Size
Grams
fat/serving
1 tbsp.
14g
1/6 of a medium
avocado
About 8 large olives
1 oz or ¼ cup
2 tbsp.
Salmon fillet: 8oz,
Tuna (canned) 2oz
5g
Choose These Fats Less Often: Saturated
Fats
Shortenings
1 tbsp.
Butter
1 tbsp.
Lard
1 tbsp.
Solid Margarines
1 tbsp.
Meats: sausage, bacon
1 slice, link or patty
Deep fried foods
As little as possible
Ice cream
¼ cup
Avoid: Hydrogenated Oils or Trans Fats
Commercially prepared baked goods or
As little as possible
desserts
Solid margarines (check the label)
As little as possible
Key: *indicates good source of omega-3 fatty acids
4g
18g
16g
15g
13g
12g
13g
11g
11-14g
varies
4g
varies
varies
Is there any truth to the health benefits of coconut oil?
Claims have been made that coconut oil promotes healthy skin and hair, improves digestion and even
promotes weight loss. These claims are linked to the consumption of the medium chain triglycerides
(MCT) found in coconut oil. Coconut oil is high in saturated fat, but it is the MCT that make this oil
different from other saturated fats and may have some surprising heath benefits. MCT are different in
that they are processed differently in the body, the liver, and used immediately for energy. More
research is needed as evidence for all its health claims. Uses for coconut oil include sauté with
vegetables or a tasty treat when making popcorn.
How can I include healthy sources of fat in my diet?
When comparing the fat content of foods, look for items with monounsaturated fat and
polyunsaturated fat and contain relatively little saturated fat. Monounsaturated and polyunsaturated
fats are best because they help lower ‘bad’ LDL cholesterol. When replacing saturated fats in a diet,
consider these swaps:




Spread 1 teaspoon of olive oil instead of butter or margarine on a piece of toast
Sauté in canola oil instead of frying in shortening or rendered fat
Add flax seed oil or ground flax meal to oatmeal or grits instead of butter
Pick salmon or tuna for lunch or dinner a few days per week instead of high fat meats like
sausage, bacon, and ground beef.
 Top tacos and burritos with sliced avocado instead of cheese and sour cream
Orange-Walnut Omega-3 Vinaigrette
Ingredients:
1/3 cup walnut oil
1/3 cup orange juice
1 tablespoon red wine vinegar
1 clove garlic, minced
1 teaspoon grated orange zest
1 teaspoon reduced sodium soy sauce
¼ teaspoon salt
¼ teaspoon ground pepper
Directions:
Place ingredients in jar with tight fitting lid. Shake until well combined. Pour over a salad of mixed
greens and your favorite chopped veggies. Dressing can be stored in refrigerator for up to 5 days.
Source: www.food.com/recipes