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 A
Healthful Diet
Meeting Daily Nutritional Guidelines -
Tips
Servings and Serving Sizes
Calcium and Iron
Fruits and Vegetables
Grains
Fats
Alcohol
Fats & Nutrition
A
very important aspect of nutrition and health is an understanding of
fat. Many people incorrectly assume that knowledge of fats and their
place in diet and nutrition is important only for those wanting to
loose weight. This is not the case. A high fat diet can be the main
contributor to a number of chronic, serious health conditions, such
as high cholesterol, high blood pressure, risk of stroke and heart
conditions.
Fat is an essential component of a healthful diet. This is why it is
important to
understand the different types of fats and how they contribute to,
or impact, good health and nutrition.
The goal with fats and their role in diet is to keep the total fat
intake moderate.
Daily fat intake should not exceed 30% of calories. In order to
lower fat intake to 30% of calories, aim to reduce foods high in
saturated fat and trans fatty acids. Saturated and trans fats
increase the risk of coronary artery disease, because they raise
blood cholesterol levels. High blood levels of cholesterol can cause
the narrowing of arteries and a heightened risk of stroke and heart
attack.
The chart below lists desired grams of fat per daily caloric intake.
|
Total Daily Calories |
Total Daily Fat (grams) |
Daily Saturated Fat (grams) |
|
1,600 |
18 |
< 53 |
|
2,000 |
20 |
< 65 |
|
2,200 |
24 |
< 73 |
|
2,500 |
25 |
< 80 |
|
2,800 |
31 |
<93 |
Types of Fats
1) Saturated Fats
Foods that are high in saturated fats have a tendency to raise blood
cholesterol. It is important to keep the amount of saturated fats in
your diet low. Foods high in saturated fats include high fat dairy
products, such as cheese and butter, ice cream, processed meats,
lard and palm or coconut oil.
2) Dietary Cholesterol
High cholesterol foods also tend to raise blood cholesterol. Keep
intake of foods high in dietary cholesterol low. Foods high in
dietary cholesterol include egg yolks, many dairy products and liver
and other organ meats.
3) Trans Fatty Acids
Foods that are high in trans fatty acids also tend to raise blood
cholesterol. Keep dietary intake of foods high in trans fatty acids
low. Foods high in trans fatty acids include fried foods
(particularly fast foods), many shortenings and margarines made with
partially hydrogenated vegetable oils, and many baked goodies.
4) Unsaturated Fats
Unsaturated fats (oils) in foods do not raise blood cholesterol.
Foods high in
unsaturated fats include vegetable oils, olives and most kinds of
nuts. Unsaturated fats include both monounsaturated fats and
polyunsaturated fats. Examples of foods high in monounsaturated fats
include oils such as canola, olive, peanut and sunflower oil. Foods
high in polyunsaturated fats include oils such as corn and soybean
oil and most types of nuts. Moderate intake of these fats is
acceptable. It is important to keep intake moderate, so as to avoid
too many calories.
Understand the different kinds of fat
and how they affect
heart health.
The U.S. Government's Food and
Nutrition Information Center offers detailed information about
nutritional guidelines for Americans. The National Institute of
Diabetes & Digestive & Kidney Diseases offers excellent resources on
nutrition and
other health issues.
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