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Nutrients Proteins Carbohydrates Fats Cholesterol Mineral Elements Vitamins Fiber Water Weight Control

Fats

Fats are a concentrated source of energy and provide more than twice the energy in carbohydrates or proteins. They are also rich in vitamins A, D, E, and K. Certain fats are essential for your body to function properly. They make up part of the structure of body organs; form a protective cushion around vital structures; provide an essential fatty acid, linoleic acid; and, by serving as a source of energy, allow protein to be used for cell building. Each day, no more than 30 percent of your total calories should come from fat.

 Three Types of Fats

Saturated fats are animal fats from red meat (beef, lamb, pork) or whole-milk dairy products (milk, butter, cream, cheese, ice cream). Because these fats can raise your blood cholesterol levels, and contribute to heart disease, you should limit your daily intake of foods containing saturated fats to 10 percent of your total calories.

 Other types of fats, polyunsaturated and monounsaturated, may actually help to lower the blood cholesterol level when they are substituted for saturated fats. Polyunsaturated fats are found in corn, cottonseed, sesame, soybean, and safflower oil and in many fish. Good sources of monounsaturated fats are olive oil, peanut oil, cottonseed oil, and canola oil. Of your total calories, 10 percent should come from polyunsaturated fats, and 10 percent from monounsaturated fats.