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Overview
A question of proportion
Fats are the most concentrated forms of energy, producing twice as many
calories per gram as carbohydrates and proteins. They are important
in the diet providing energy, essential fatty acids as well as improving
palatability. Essential fatty acids (EFA's) help reduce the risk of
cancer, heart disease, arthritis, some skin disorders, depression and
pre-menstrual tension. Three fatty acids, linoleic, arachidonic and
linolenic, are essential in the diet because the body can't make them
itself. They are necessary to transport and break down cholesterol and
help lower the blood pressure. They are involved in blood clotting.
Fat is also needed for the metabolism of fat-soluble vitamins A, D,
E and K. It is true that ALL fats are calorie-dense, so weight-watchers
must be sensible with their intake and that a high saturated fat intake,
including fats from meat to dairy products like cheese, cream and butter
may raise blood cholesterol and contribute to cardiovascular disease.
However, plant sources of fat - olive oil, nuts, seeds and vegetable
fats and those found in oily fish - supply good quantities of EFA's
and promote good cholesterol. We should all try to incorporate some
of these healing fats into our diet and keep saturated sources to a
minimum. Try and cut down on animal fats, fried foods, full fat dairy
products, chocolate, cakes and biscuits, which produce undesirable 'bad'
cholesterol or Low Density Lipoproteins. Opt for wholegrain cereals,
starchy foods like bread, potatoes, rice and pasta and fruit and vegetables
instead. Oily fish are rich in omega 3 and 6 fatty acids which are required
for the production of (HDL) high density lipoproteins or 'good' cholesterol,
whose functions include removing LDL from the body, via the intestines
for excretion. Try and include mackerel, sardines, tuna or salmon in
your diet twice a week.
Fat deficiency is rare in Britain but it can lead to a lack of fat-soluble
vitamins.
Fat Consumption
In general terms, fat should not contribute more than 20% of your daily
calorific requirements. The average adult in Britain consumes twice
that amount. It is also recommended that no more than one third of your
fat intake should be in the saturated (hard) form.
Leaner meat and lower fat versions of dairy products
These will help cut the amount of fat, particularly saturated fatty
acids, in your diet. Try to choose cooking methods that don't require
added fat (e.g. grilling rather than frying).
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