The Skinny on Fats

Fat is a necessary part of our diet – but, How much is too much? 

 There is no magic number when it comes to fats.
 
Each gram of fat is 9 calories – no matter what kind of fat it is.
 
We get fats in our diets and our bodies make it’s own fat from extra calories.
 
Limiting consumption of fats to 20% – 35% is recommended by the Mayo Clinic for a healthy diet.


 

​GOOD FATS
  • Aid in the absorption of Vitamins A, D, E, and K
  • Prevent fatty acid deficiency
  • Aid in the production of endorphins
  • Aid in the transmission of nerve impulses
  • Aid in many other functions of the body

MONOUNSATURATED FAT & POLYUNSATURATED FAT

  • Fatty fish such as salmon, herring, sardines, and trout
  • Flax seed, walnuts, almonds, cashews, peanuts, pecans, and pistachios
  • Safflower oil, sesame oil, sunflower oil, olive oil, peanut oil (Canola oil, corn oil, soybean oil are unsaturated oils but are made from GMO crops)
  • Sunflower seeds, pumpkin seeds, sesame seeds
  • Avocado
  • Peanut butter and almond butter
​BAD FATS
  • Clog arteries
  • Raise blood pressure
  • Cause obesity
  • Cause diabetes
  • Cause heart disease

 

SATURATED FAT & TRANSFAT

  • Beef, pork lamb, poultry skin, dark meat from poultry
  • Cheese, butter, lard, whole milk, 2% milk, cream cheese, cream, sour cream, ice cream
  • Coconut oil, palm oil, palm kernel oil, cocoa butter, stick margarine, some margarines
  • Fried foods
  • Most commercially prepared foods contain partially hydrogenated oils inluding crackers, cookies, pastries, microwave popcorn, snack foods
  • These fats can occur naturally, but are mostly foods from animals.

Know your fats and eat smart!

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