Hi. Today we shall take a look at fat from a different perspective. I say ‘different’ because fat 9 times out of 10 is written about with a tone of shedding, burning, losing and the like as though it is a non-requirement by the body. We are given some fat content in our bodies for a reason else evolution would have done away with it.
Look at the functions fat in our body performs:
1. Production of blood lipids
2. Production of cell membranes
3. Essential in the production of bile (the fat emulsifier)
4. Necessary for energy production (in combination with glucose)
5. It helps produce Vitamin D for calcium metabolization, and
6. Fat triggers the release of mild levels of body steroids
Fat is necessary for survival. Diets with no fat in them cause several body and organ malfunctions. Here is what you could be risking if you tune into extreme diets:
1. Erratic (alternating between very low and close to normal) blood pressure
2. Continued blood flow from injuries
3. Severe constipation
4. Immune system malfunction
So, what are the types of fats you should aim to include in your diet everyday and how much of it is okay?
|
Fat types |
Good/Bad |
Sources |
Acceptable Quantity |
|
Monounsaturated Fats |
Good |
Olive oil, Avocados, Canola, Peanut oil, Nuts, Wholegrain, Sunflower, Sesame and Safflower oil etc |
15 grams a day. |
|
Polyunsaturated Fats |
Good |
Salmon, Tuna, Sardines, Walnut, Flax seed oil etc |
20 grams a day |
|
Saturated Fats |
Bad |
Red meats, Whole milk, Cheese, Sour cream, Ice cream, Butter, Coconut oil and milk, Palm oil, Lard etc |
Not more than 15 grams a day. Lesser if you do not workout. |
|
Hydrogenated or Trans Fats |
Bad |
processed and fast foods, margarine, cake mixes, soups, cookies, donuts, pound cakes etc |
Less than 1% of total energy requirements in a day |
Until next week, eat right, stay healthy..
Red meat and cheese are my favorites….to bad they are in the “Bad” category.
Comment by wally — June 4, 2009 @ 4:41 pm