So, if carbohydrates are the energy source, protein is the building blocks, why do we need fat in our diet? As stated previously, fat has vital functions in our body. It serves as insulation and protection for vital organs; it lubricates our joints; it assists the body in absorbing fat-soluble vitamins such as Vitamins A, D, E and K; and is the chief storage form of energy in our body. Fat is a very concentrated source of energy, packing in more than twice as many calories per gram as carbohydrates or protein. Most experts recommend your fat intake be somewhere between 20 and 30%.
It is important to understand the different types of fat, which your body needs, and which ones to avoid. There are two types of fat to be aware of: Saturated fats and unsaturated fats. Saturated fats are solid at room temperature and are not essential to our health. Saturated fats typically come from animals and are found in meat, eggs and cheese. They are harder to digest and have a negative effect on our cholesterol.
Unsaturated fats are liquid at room temperature and can be divided into two groups: Monounsaturated fats and polyunsaturated fats. Polyunsaturated fats can be further broken down into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fats include olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Avocados, peanut butter, and many nuts and seeds are also good sources of monounsaturated fats. Omega 6 can be found in safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil. Foods that contain Omega 3 are mackerel, herring, salmon, sardines, tuna and flax seed oil.
Are you getting enough fat in your diet? Are you eating the right kinds of fat?
