Download NUTRITION SHEET Saturated fats Red meats, diary products

 NUTRITION SHEET
Saturated fats
Red meats, diary products, coconut and palm oils typically contain relatively
high amounts of saturated fats.
The NHS along with the World Health Association advise of the risk between
saturated fat and heart disease. For many years the message has been that
saturated fat consumption should be kept to a minimum.
More recently some commentators have started to suggest that some
saturated fat is a good thing. See for example:
http://fourhourworkweek.com/2009/06/06/saturated-fat/
The recommended daily amount of saturated fat for men is no more than 30g
and 20g for women. Some moderate consumption rather than attempting to
eliminate is perhaps the answer.
Unsaturated fats
These are commonly talked about in terms of monounsaturated fats and
polyunsaturated fats. Both categories are considered good fats.
Monounsaturated fats are found in avocados, olive oil and many plants, whilst
polyunsaturated fats are found in fish, walnuts and some seeds.
Polyunsaturated fats are the ones that include both omega 3 and omega 6
fatty acids).
The general recommendation appears to be that we should consume 20 to
35% of our calorie intake from unsaturated fats, with the majority coming from
monounsaturated fats.
Trans Fats (also known as partially hydrogenated oil)
These exist in very small amounts naturally, but they are created in quantity
by an industrial process that adds hydrogen to vegetable fats. The process
creates an oil that gives foods a longer shelf life because it does not spoil as
easy as it would if it were untreated.
The fat has been shown to reduce good cholesterol, increase bad cholesterol
and increase the risk of heart disease. The scientists appear to agree that this
oil should be avoided.
Low fat products
If you are tempted to pick a brand that’s marked “low fat” think twice by taking
a closer look at the ingredients. If fat has been stripped out it is likely to have
been replaced by increased amounts of added salt or sugar.
Salt
Excess salt has been shown to increase blood pressure which in turn
increases the risk of heart disease and a stroke. The recommended daily
amount of salt is 6 grams.
Sugar
Increasingly high sugar intake is being held out as being particularly
damaging. In excess sugar plays havoc with blood sugar levels and
apparently negatively affects the immune system.
The current recommended daily amount is 70g for men and 50g for women,
although the World Health Organisation has a longer term aim to halve this
amount.
Recommended daily intake is based on total sugar consumption from all
sources, not just added sugar. This is important because sugar exists in most
foods - for instance two cups of broccoli contain 5 grams of sugar.
It is not just total sugar intake that matters, but how much you consume at any
one time. Insulin tends to react to particularly sugary food by over
compensating. This can result in your blood sugar dropping too low, leaving
you feeling fatigued and craving more sugar.
Fibre acts to flatten out the sugar load on the system. Avoid concentrated fruit
juices. Not only are they high in sugar, but generally the fibre has also been
taken out.
For further reading see for example:
http://www.telegraph.co.uk/foodanddrink/healthyeating/9987825/Sweetpoison-why-sugar-is-ruining-our-health.html
Carbs
Your body needs carb’s to make glucose in order to fuel itself. Carb’s are
therefore essential, but picking where you get your carb’s from and ensuring
you do not consume too many is key.
The best sources of carb’s are accepted as being those that release their
energy into the body slowly. The list of so good carb’s includes nuts, seeds,
grains and most vegetables, The carb’s to avoid are those containing refined
sugars.
It seems to be recognised that eating protein at the same time as eating
carb’s is best.
Ideal daily intake depends on the person and their activity levels.
Protein
Those wanting to increase muscle mass will need more protein than they
would otherwise. It is however important not to overdo protein intake. Excess
protein is turned to fat is not good for the kidneys.
As a rule of thumb a daily protein intake of 0.8g per Kilo of bodyweight is
considered appropriate for the normal person and it is generally understood
that the body cannot digest much more than 25g of protein at any one time.
The quality of the protein is also important. The body needs whole proteins.
Meat, fish and eggs make up whole proteins, however combinations of other
proteins can be eaten together to make up whole proteins ie beans with diary
products or grains.
Consuming protein regular and often is key, not least because amino acids
that make up protein play a vital part in detoxifying the body.
Hydration
Your body is nearly two-thirds water so it is really important you consume
enough water to stay hydrated and healthy. The recommended daily intake is
2 litres for men and 1.6 litres for women, which is on top of the water that
comes from fluid within the food we eat.
Even a small amount of dehydration can significantly affect both your physical
and mental performance. Drink before and after exercise and ideally during.
Snacking
Your body can go into fat storing mode if your blood sugar level goes too high
or too low - snack on the right things between meals is therefore an important
part of eating well. November 2014