Limiting Daily Fat Intake

The average person would probably be shocked to discover just how much fat they actually consume on a daily basis. Junk food, fast food, instant dinners, takeouts and the list goes on. These are all examples of bad fats. The task now is to identify these bad fats and replace them with the good fats.

Good and Bad Fats

Now, not all fats are bad. Good fats are actually necessary for many of our body functions:

• nutrient absorption
• nerve transmission
• maintaining cell membrane integrity
• energy storage

The bad fats need to be eradicated like the plague. They will cause diseases such as:

• high cholesterol
• cancer
• weight gain

GOOD FATS are broken down into 2 main categories:

1. Monounsaturated Fats: lower total cholesterol and LDL (bad cholesterol) while increasing HDL (good cholesterol). Monounsaturated fats have also shown to help in weight loss. Peanuts, almonds, wallnuts, advocado, canola and olive oil are all sources rich in monounsaturated fats.

2. Polyunsaturated Fats: also lower total cholesterol and LDL. Seafood, corn, soy fish oil and sunflower oil are high in polyunsaturated fats. Omega 3 fatty acids are also classified as poyunsaturated fats.

BAD FATS are also broken down into 2 main categories:

1. Saturated Fats: raise total cholesterol and LDL. Meat, dairy products, eggs and some seafood, coconut oil and palm oil contain saturated fats.

2. Trans Fats: were created by scientists to hydrogenate liquid oils so they can be more easily used in foods and extend their shelf life. As part of the hydrogenation process, trans fatty acids are formed. French fries, popcorn, fried food, margarine and other packaged snacks area high in trans fatty acids.

Daily Fat Intake

All in all, your daily food consumption shouldn’t be more than 25% fats. And if you’re thinking about going even a wee bit over that, forget it. Health experts are actually saying that it should be even lower than 25%. In comparison, about 34% of the calories that an American male eats come from fat. Out of that recommended 25%, as little of it as possible should be in the form of unhealthy fats like the aforementioned cholesterol, hydrogenated fats (found in margarine and other processed cooking products), and saturated fats (often found in dessert toppings).

Minimising Your Fat Intake

As absurd as it might sound, one of the best techniques to minimising your fat intake is by reading. Yes, reading. Reading the food labels at the supermarket will help you to avoid the bad fats. Food manufacturers are required to print nutritional information on their products’ packaging. Included will be the fat content for each product.

Other ideas for minimising daily fat intake include:

• Trimming the visible fat off animal products and removing the skin.
• Drink skim milk as opposed to whole milk. Even better, drink soy milk.
• Use canola, olive and flax seed oil in your cooking instead of vegetable shortening, coconut and palm oil.

Go for Healthier Options

The public’s awareness about health and fat has prompted many food manufacturers to make healthier options like low-fat substitute or non-fat alternatives. Non-fat milk, for example, is a good alternative to regular milk and will help you regulate your intake of saturated fats. Beware though, some reduced fat alternatives like diet soda use replacement substances that just might be doing your body more harm than good.

Conclusion

Overall, one of the best tools you could have in a daily fight against unhealthy fats is information. Read up on the food labels next time you go shopping. Consult a dietitian to ask about possible changes in your daily diet or eating routine. Make small, gradual changes to your lifestyle, and you’re sure to banish the threat of bad fats to your health.