Forget those fat-free diets! It’s more important to get the right fats, rather than no fats. So get in those nuts, avocados, fish and olive oils! Thank goodness for our avo tree… -
An acceptable range for total fat intake is 20-35% energy from fat, with saturated and trans fats together providing no more than 10% of energy intake. Fat is a rich source of energy and is important for carrying fat soluble vitamins A, D, E and K and certain antioxidants. Fats also supply essential fatty acids for healthy skin and have a role in regulating body functions.
However, eating too much fat (particularly saturated fat) can be harmful and increase the risk of diseases such obesity, heart disease and type 2 diabetes. Most people should be encouraged to limit their fat intake but young children under five years should not be on fat-reduced diets as they have relatively high energy needs for their body size.
There are two main types of fats: saturated and unsaturated fats. Fats that are saturated tend to be more solid at room temperature and can be found in milk, cream, butter, hard cheese, meats, coconut oil, and palm oil.
Fats that are unsaturated tend to be liquid at room temperature, such as those found in vegetable oil. Unsaturated fats consist of monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in olive oil, avocados, nuts and seeds. Polyunsaturated fats can be found in foods such as oily fish (sardines and tuna), soyabean and walnuts.
Click Healthy Active – Good Fats and Bad Fats to read the full article.