Bad Fats
Too much fat in the diet leads to weight gain and the risk of serious health problems. It is associated with an increased risk of heart disease and some cancers. This very real fact however is not the complete picture. The bottom line is that you do need some fat in your diet to be healthy.
Good Fats
Essential fatty acids (Omega 3 and 6) have to come from your diet as they cannot be made in the body. These acids are recognized to help reduce blood cholesterol levels, prevent cancer and improve symptons of depression. Some vitamins (A, D, E and K) are strictly fat soluble and cannot be delivered to the body via any other means. The answer is to know which fats to choose for your diet and know how much to consume.
Remember whatever type of fat 1 gram = 9 kcals.
Saturated Fats (Bad Fat)
This bad fat should be strictly limited. Saturated fats are the major component of storage fat - the fat around your stomach, butt and thighs.
Cut back on: Butter, Processed meat products - sausages, meat pies, Cookies, Cakes, Cream, Full-fat cheese, Whole milk, Burgers and fries.
Try switching to lower fat cheeses, milk and leaner cuts of meat. Eat desserts in moderation (always attempt to find how much saturated fat per serving).
Unsaturated Fats (Good Fat)
Unsaturated fats have many health benefits, and can be split into two categories - monounsaturated fats and polyunsaturated fats:
Monounsaturated Fats
These fats can help to lower total blood cholesterol and can prevent certain cancers and heart disease.
Omega 9 (Oleic Acid) Is essential but not technically considered an EFA (Essential Fatty Acid) as it is produced by the body in limited amounts provided that EFA Omega's 3 & 6 are present.
Rich sources of monounsaturated fatty acids include olive oil, rapeseed oil (beware that this can possibly make you itchy or ill in large amounts), nuts and peanut butter (use sugar and salt-free brands).
Polyunsaturated Fats
Split into two groups, Omega 3 (Alpha Linolenic Acid) and Omega 6 (Linoleic Acid) , these fats are essential to the formation of cells and normal functioning of the nervous system.
Rich Sources are oil-rich fish - such as salmon, tuna, sardines and mackerel, flax seeds, pumpkin seeds, walnuts, brazil nuts, and many dark leafy vegetables.
How Many Grams Should I Have A Day?
It is recommended that no more than 30% of your daily calories should come from fats. To calculate how many grams this is per day, use this formula:
Grams fat/day = [Your daily calorie quota x 30%] ÷ 9
For example if you require 2000 calories per day:
2000x30% = 600÷9 = 67 grams fat/day
Ensure your daily fat intake is broken down so that:
- less than 10% of your daily calories from saturated fat
- no more than 10% of your daily calories from polyunsaturated fat
- 10 to 15% of your daily calories from monounsaturated fat
Good Luck! Until next time,
Crystal
