The Skinny on FAT
Introduction
Some people think that to be healthy or to lose weight, it is necessary to eliminate all types of fat from their diet. However, this is a common misconception. Our body needs fat to function properly. In this article, we will dive into details about what fat is, which types are good for our health, and how much of it we should consume daily.
What is Fat?
Fats are an essential nutrient that provides energy, insulation, and cushioning to vital organs. There are four types of fats, which are saturated, unsaturated, monounsaturated, and polyunsaturated fats.
Saturated fats: These fats are typically solid at room temperature and come from animal products, such as meat and dairy. A diet high in saturated fats can increase the risk of heart disease and cholesterol levels.
Unsaturated fats: These fats are typically liquid at room temperature and are derived from plant sources, such as nuts and seeds. Unsaturated fats are good for heart health.
Monounsaturated fats: This type of fat is present in olive oil, nuts, and avocados. Consuming monounsaturated fat can help reduce bad cholesterol level in the blood.
Polyunsaturated fats: This type of fat is present in fatty fish, such as salmon, and can reduce inflammation in the body.
Daily Consumption of Fat
Fat is an essential nutrient, but it should be consumed in moderation. According to the Dietary Guidelines for Americans, adults should consume between 20% and 35% of their daily calories from fat.
How can we reduce saturated fat intake?
- Choose lean meats, such as chicken breast or turkey.
- Include plant-based foods, such as fruits, vegetables, and whole grains, in your diet.
- Use olive oil or canola oil in place of butter.
- Choose fatty fish, such as salmon or trout, instead of red meat.
The Bottom Line
Fat is an essential nutrient that provides energy to our body and helps protect vital organs. Eating a balanced diet that includes different types of fats and consumed in moderation can help reduce the risk of health problems such as heart disease. Remember, the key to maintaining good health is by eating a healthy and balanced diet, combined with regular exercise, and a healthy lifestyle.