FATS

Fat is a nutrient that is essential for normal body functions. Fat supplies energy to the body and makes it possible for other nutrients to perform their functions. According to the Dietary Guidelines, the following percentages are recommended;

1.     Ages 2 & 3 - 30% - 50% of Total Calorie Intake.

2.     Ages 4 To 18 – 25% - 35% of Total Calorie Intake.

3.     Ages 19 & Above – 20% - 35% of Total Calorie Intake. 

FOUR CATEGORIES OF FATS

SATURATED

Each molecule of fat is covered in hydrogen atoms.

Found in coconut oil, dairy products, meat, meat products & many processed foods such as cakes and pastries.

A large intake of saturated fats will eventually raise cholesterol levels which can lead to cardio-vascular disease and stroke.

MONOUNSATURATED

Each fat molecule has space for one hydrogen atom.

Found in avocados, ground nut oil, olives and the Mediterranean diet.

Monounsaturated fats will reduce a person’s risk of developing cardio-vascular heart disease and stroke.

POLYUNSATURATED

Each fat molecule contain a space for hydrogen atoms.

Oily fish (herring, mackerel, salmon, sardines & trout), grape seed oil, safflower oil & sunflower oil.

Polyunsaturated fatty acids contain omega-3 fatty acids which lowers blood cholesterol.

TRANS

Trans fats aka partially hydrogenated oils are created in an industrial process that adds hydrogen to liquid vegetable oils to make them solid. Trans fat are not essential for human life and they promote cardio-vascular disease, obesity and stroke.