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Nutrients
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Fats
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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. |
