Fat is important to health,
but unfortunately we often consume too much or choose the wrong types. Fat should make up at
least ten percent of your daily calories, but stay below thirty percent. These guidelines allow
for an adequate amount of fat for body functions, but keep it below the level at which it can
contribute to disease.
Fat soluble vitamins, vitamins A, D, E, and K, travel in fatty foods, are transported through the
body in fat, and are stored in body fat - so at least ten percent of calories need to come from fat.
When fat, and especially saturated fat (animal fats), exceeds a certain level, the risk for
heart disease goes up. Excessive fat intake has also been associated with an increased risk of
certain types of cancer, so keep your amount in line.
In addition to the disease risk, the big reason many people fear fat is the calories. Fat has nine
calories per gram - no matter what type of fat. Keeping fat calories below thirty percent can
help keep calories in line. Fat is what gives food flavor and what allows you to feel satisfied
after eating, so some fat is important to health and enjoyment. The healthiest fats are from plants
and the best choices include;
- Olive Oil
- Canola Oil
- Peanuts and peanut butter
- Almonds and almond butter
- Walnuts
- Pecans
Fat Key Points:
- Minimum need is ten percent of calories
- Keep amount to less than thirty percent
- Source of vitamins and essential fatty acids
- Provides flavor in foods
- Eat healthy by choosing more plant fats
