The Skinny on Fats

In order for you to stay healthy, your body needs fat. Fat is used in your body to make tissues and hormones. Fat cells are also carriers for Vitamins A, D, E, K (fat-soluble vitamins). Visible body fat provides a source of stored energy, gives shape to your body, acts as a cushion, and helps to reduce heat loss by acting like an insulation blanket. Fat also plays multiple roles in the body that you can't see. Fat is a part of every cell membrane, a component in the protective covering of nerve cells, and it acts as a shock absorber to protect your organs if you should fall or get injured.

All fats, regardless of type, contain 9 calories per gram. This is more than twice as many calories as protein and carbohydrates pack per gram, but fat doesn't provide twice as much energy. Your body has a hard time digesting fatty foods and pulling out the energy. To get the energy that your body needs it is recommended that you consume only 25-35% of your daily calories from fat.
Types of Fat
Saturated Fats

• typically comes from animal sources, such as meats, butter, and other dairy products
• many baked goods are high in saturated fat
• solid at room temperature
• main culprit in raising "bad" cholesterol
• increase your risk of heart disease
• limit your intake to less than 7% of daily calories

Monounsaturated Fats

• typically come from oils (olive, canola, peanut)
• liquid at rom temperature
• work to decrease "bad " cholesterol
• the most heart healthy fat
• consumption may reduce your risk for heart disease and stroke

Polyunsaturated Fats

• also come from oils (safflower, sunflower, soybean) and fish
• either liquid or soft at room temperature
• work to decrease total cholesterol
• include omega-3 and omega-6 fatty acids

How to Include Healthy Fats in Your Diet
Limit your fat intake to 25-355 of your daily caloric intake, with less than 7% coming from saturated fat. Trans fats should account for no more than 1% of your calories. Most of your intake of fats should come from good plant and fish oils with less fat coming from animal sources and processed foods. Many processed foods are made with hydrogenated vegetable oils, coconut oil, and palm oil which are all high in saturated fats. Foods with healthy fats are usually high in calories (remember fats have 9 calories per gram) so be sure to consume these foods in moderation!

Foods Containing Healthy Fats

• Almonds
• Avocados
• Cashews
• Cold-water fish
• Flaxseed
• Hazelnut oil
• Nut butters
• Olive oil
• Pecans
• Pumpkinseed oil
• Safflower oil
• Sunflower seeds
• Walnuts