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.
- 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
- Peanut butter and almond butter
- 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!