Fats

Fats

Quick Tip: A fat serving is equivalent to approximately 5 grams of fat or 45 calories in foods where a majority of the calories are derived from fat. By balancing out other food groups, you learn to live with fat.

The Basics
There are basically two types of fat, saturated (typically solid at room temperature) and unsaturated (typically liquid at room temperature). Saturated fats are usually from animal products and unsaturated fats are usually from plant products. Diets high in saturated fats can lead to high cholesterol and increase risk of coronary heart disease. Saturated fats include animal meats, butter, cheese, chocolate, coconut oil, whole milk, shortening, stick margarine and palm oil. Unsaturated fats are found in avocados, vegetable oils, olives, peanut butter, nuts, fish, liquid margarine and mayonnaise.

Why do we need fat?
Fat is the body's major form of stored energy. Unlike carbohydrates, that have a limited storage, our fat stores are able to grow to an unlimited size. The benefit is in times of famine, our fat stores can keep us alive, but the downside if we overeat, is that our fat stores will only continue to grow. Ideal percent body fat for males is 15-20%, and for females it is 20-25%. Body fat is essential because it helps to protect our internal organs from damage. The fat layer under the skin helps to insulate our body against temperature extremes. Fat also forms the major material of cell membranes. Too little body fat in females can cause amenorrhea (absence menstrual cycle), decreased bone density and possibly infertility.

Fats in foods provide an excellent energy source, contribute to the enticing aromas and flavors of foods, stimulate the appetite, contribute to feelings of fullness, help make foods tender, and carry fat soluble vitamins (vitamins A, D, E, and K). Some foods contain essential fatty acids, which means we must consume them from our diets, because our body does not make them, these include some vegetable oils (canola, corn, flaxseed, soy, sunflower seed, sesame seed) and fish oils (omega 3 fatty acids).

How much do we need?
Fat intake should be approximately 20-30% of our total calories. How many grams does that equate to?

Total calorie requirement	Recommended fat grams per day
1200	27 – 40
1400	31 – 47
1600	36 – 53
1800	40 – 60
2000	44 – 67
2200	49 – 73
2400	53 – 80
2600	58 – 87
2800	62 – 93
3000	67 - 100

What constitutes one fat serving?

You should add up to two fat servings for every serving of meat or dairy food you consume that is not low fat. Examples of those foods include: sausage, bacon, regular ground beef (80% lean, 20% fat), whole milk, 2% milk, and regular cheese. Also add 1-2 fat servings for every fried food (fried chicken, french fries, fried fish, etc.) and for each serving of a sweet (cookie, cake, pie, etc) that is not fat-free.