What is fat and how much should we consume in a day? There are two types of fat, saturated and unsaturated. A chemical process called hydrogenation alters the texture of foods by making liquid vegetable oils more solid (as in margarine and shortening).
Fats that are hydrogenated are called trans fats which consumed in great quantities increase blood cholesterol and increase the risk of heart disease. Coconut oil, butter, animal fat, cheese, bacon, ice cream, margarine, fried foods (hydrogenated shortening), snack foods (chips, crackers and microwave popcorn) are examples of saturated trans fats and should be eliminated from the diet.
Unsaturated fats (polyunsaturated and monounsaturated) actually offer health benefits. For this reason, the RDA (Recommended Dietary Allowance) suggests replacing saturated trans fats and cholesterol with foods rich in monounsaturated and polyunsaturated fats.
Avocado, nuts (almonds, pecans, walnuts), olive, flaxseed, canola oil, olives, peanut butter, sunflower seeds, fatty fish (herring, salmon, tuna) are examples of unsaturated fats. The RDA recommends that 20 – 35 % of daily intake should be from fat, less than 10% should come from saturated fat.
If you are looking to lose weight, be aware of the fats you consume. Sauté foods in olive oil instead of butter, garnish salads with sunflower seeds instead of bacon, snack on mixed nuts instead of chips, use avocado instead of cheese or mayonnaise, eat salmon instead of red meat.
An average of 300 – 450 kcal of fat would be recommended for an individual on a 1200 – 1600 kcal per day.
Examples of foods that provide approximately 100 kcal:
1 tbsp Olive Oil
2 tbsp sunflower seeds or mixed nuts
6 slices avocado
2 oz. salmon
3 – 5 servings per day would be adequate for a healthy physically active adult consuming 1200 – 1600 kcal per day.
Read labels and educate yourself on what you are consuming, not only for yourself, but also for your family. Be heart healthy NOW!
Need additional assistance? Everyone needs help sometimes, and consulting with our nutritional team could be essential to losing weight and becoming healthy. We offer nutritional counseling in Doylestown to help you become your healthiest self; get in touch with us now to learn more.