DAILY FAT INTAKE RECOMMENDED
Certain amount of fat is needed in the diet. Body stores fat to serve as a quick energy source and to protect important organs. There mainly three types of fat content in our body and illustrated in table below:
Fat Type Sources Function
Saturated fat Animal sources e.g. meat and diary product and also in coconut and palm oil Increases blood cholesterol’s
Unsaturated fats –
b) Polyunsaturated Vegetables
Olive, canola and peanut oils, Avocados and nuts, soybean, corn, safflower and sunflower oils. Good for health and does not increase cholesterol’s
Trans fats Hydrogenated vegetables oils and vegetable shortening Increases blood cholesterol’s
Fats provide 9 calories for each gram contained in food, while protein and carbohydrates each provide only 4 calories. However, when unsaturated vegetable oils are manufactured into solid form, they turn into trans fats. This type of fat is commonly called fully or partially hydrogenated vegetable oil in a food’s list of ingredients. Trans fats are found in hundreds of processed foods, usually to protect against spoiling and to enhance flavor.
Common observation for knowing the fat types:
1 Both saturated fats and trans fats stay solid at room temperature.
2 Unsaturated oils are liquid at room temperature but start to thicken when refrigerated.
Daily fat intake should be less than 30 percent of total calories; saturated fat intake less than 8-10 percent of total calories, and cholesterol less than 300 milligrams per day. By reading the Nutrition Facts label and list of ingredients to find out the amount of, and the type of, fat contained in any particular food, you can draw a conclusion weather to keep it or leave it.
All animal fats contain cholesterol and are usually high in their proportion of saturated fat. While vegetable fats have no cholesterol, they may have a high amount of saturated fats, which can contribute to heart disease. Knowing the type of oil used can tell you the amount of saturated fat you are eating. For example, palm oil is often used in canned and fried foods as well as in baked goods. Of the calories in palm oil, 51 percent are saturated fat, 39 percent are monounsaturated fat, and 10 percent are polyunsaturated.
Coconut oil, another inexpensive oil used often in baked goods, has a higher percentage of saturated fat than lard does. Over 90 percent of the calories in coconut oil are saturated fats. Corn oil, safflower oil, and sunflower oil, on the other hand, are all vegetable fats that are high in polyunsaturated and their intake is recommended to meet the fat requirement of our body while preparing for the Marathon running.