Types of Fats
Not all fats are created equal. Saturated fats, which are generally solid at room
temperature, are the least healthy and tend to increase the level of cholesterol in
your blood. Foods that contain saturated fat include butter, cheese, some margarines,
shortening, tropical oils such as coconut and palm oil and the fats in meat and poultry
skin, so you should try to limit your consumption of those oils and foods.
Unsaturated fats reduce blood cholesterol when they replace saturated fats in the
diet. There are two types of unsaturated fat - monounsaturated fat and polyunsaturated
fat. Monounsaturated fats have been shown to raise the level of HDL, the 'good'
cholesterol that protects against heart attacks, in the blood, so in moderation they
can be part of a healthy diet. Olive and canola oils, peanut butter and nuts are
particularly high in monounsaturated fats. The American Heart Association (AHA)
recommends that you limit calories from monounsaturated fat to no more than 15% of
your total calorie intake.
Although polyunsaturated fats come from plants and fish, but they may be more likely
to form free radicals and lead to tissue damage. Good sources of polyunsaturated fats
include most other vegetable oils and high-fat fish such as salmon and tuna. The AHA
also recommends that saturated and polyunsaturated fats should make up less than 10
percent of your calorie intake.
Partially hydrogenated vegetable oils, such as those used in many margarines and
shortenings, contain unsaturated fats called trans-fatty acids. Trans-fatty acids may
raise blood cholesterol levels, although not as much as saturated fat.
How Much Fat Should I Eat?
The American Heart Association and the United States Department of Agriculture recommend
that you limit your fat intake to no more than 30% of your daily calories. Of that 30%,
10% or less of the fat calories should come from saturated fat. Check the
Nutrition Facts labels of the foods you eat for information about fat from saturated
and unsaturated sources.
It's hard to visualize a gram of fat (which contains 9 calories), but it's easier
to visualize a teaspoon of fat. Each teaspoon of fat contains about 4 grams. Here's a
list of common foods and the fat you can expect to find in them.
Adjusting Fat Intake for Weight Loss or Gain
If you want to lose body fat, limit your intake of high-fat foods. This will not only
improve your metabolism, it will allow you more food for your calorie expenditure
because fats have more than twice the calories per gram as proteins (which contain 4
calories per gram) and carbohydrates (also 4 calories per gram).
But just because a food is low in fat doesn't mean you can eat all you want and not
gain weight. Low-fat and no-fat foods still contain calories, so it's possible to gain
weight from eating too many low-fat foods. Keep your serving sizes and calories under
control while monitoring your fat intake, and youll be better able to manage your
weight. It's also a good idea to choose foods for their nutrient content - not just
fat-free or low-fat versions of low-nutrient foods such as cookies, cakes and candy.
Fruits, vegetables and whole grains contain plenty of vitamins and minerals, while
being naturally low in fat.
To use up your body's fat storage, you need to exercise regularly. Moderate aerobic
exercise, which raises your heart rate, is especially important. And any exercise that
builds muscle mass can also help you burn more calories because muscle burns more
calories than fat.
If you're trying to gain weight, you may want to add more high-calorie, high-fat
foods. But try to limit the saturated fats in your diet. Exercise is also important
because it will help to ensure that the weight you gain is more muscle and less fat.