Fat: It's Important Too!

With all the bad rap about fat being hazardous to our health and body weight, it's no wonder that we've developed Fat Phobia! However, underneath all the hype, fat is an important nutrient. The recommendation is for healthy Americans to consume approximately 25-30% of total calories from fat. In a 2000 calorie meal plan, that is 55-67 grams of fat.

Just why do we need fat?

• Infants and children need fat for proper brain development and fat for energy regarding growth needs.
• As adolescents, fats are important for hormone production and adequate body fat distribution for reproductive maintenance. Moving on to adulthood, women continue to need adequate fat stores for normal reproduction and sex hormone function.
• At all ages, the absorption of vitamins A, D, E, and K are dependent of a fat-soluble medium. Moisture retention in skin and hair requires essential fatty acids, not to mention that dietary fat provides long-term energy. Adequate body stores of fat help to keep our bodies warm.

For these reasons, and others as well, fats are included as essential to a balanced diet.

Be 'Fat Smart'

• Saturated fats are usually solid at room temperature and primarily come from animal foods such as meat, poultry, butter, and whole milk. Coconut, palm, and palm kernel oils are also high in saturated fat. Saturated fat is responsible for raising cholesterol levels.
• Polyunsaturated fats usually are liquid at room temperature and are found in vegetable oils. Safflower, sunflower, corn, and soybean oils contain the highest amounts of polyunsaturated fats. Polyunsaturated fats, such as corn oil, can hel decrease high blood cholesterol levels when part of a healthful diet.
• Monounsaturated fats also are liquid at room temperature and are found in vegetable oils such as canola and olive. Monounsaturated fats can help decrease high blood cholesterol levels if part of a lower-fat diet.
• Dietary cholesterol comes only from animal sources such as the fat in dairy products, egg yolks, meats, poultry, and seafood. Vegetables, fruits, and grains do not contain cholesterol.
• Hydrogenation is a process that makes an oil more solid at room temperature. Hydrogenated vegetable oils give some processed foods, such as margarine and crackers, a longer shelf life.

For more information on fat or other nutrition questions, call Ginny Skorupski at x2121.