Learning The Differences In Dietary Fats
The first thing you need to know about fats is there are bad fats and good fats – you need to know the difference.
Limiting dietary food fat intake to not more than 25% to 30 percent of your total calories is one of the finest things you can do for your health. Eating excess fat causes weight gain and overweight and obesity increase your chance of hypertension ( hypertension ), diabetes, diseases of the heart and arteries and certain particular cancers.
But losing weight isn’t a straightforward as just eating fat-free foods. The basic law of weight reduction is you want to burn off more calories than you eat. You can do this by exercising more and eating less, particularly fat rich foods such as bacon, sausage and potato chips.
Eating less fat is vital because one gram of fat has about 9 calories while protein and carbs have only about four calories per gram. This means you can eat twice as much protein and carbohydrate as fat for the same amount of calories.
Many fat foods,eg bacon, sausage and potato chips, are also not that healthy since they contain a lot less vitamins and minerals per calorie. In other words, many high fat foods aren’t particularly nutrient dense foods.
Dietary fat also has the potential to raise your blood cholesterol level, which is a notable risk factor for coronary disease.
Set a goal to limit your total fat intake to no more than 25% to thirty percent of your total caloric consumption. If you’re eating two thousand calories a day, eat not more than about seventy grams of fat.
But understanding of the difference between bad fat good fat shows it’s important to limit your cholesterol intake from saturated animal fats, butter, coconut and palm oils to less than ten percent of your total intake of calories or about twenty grams for a two thousand calorie diet.
Getting lots of omega 3 rich oils from greasy fish such as salmon, tuna, mackerel is also crucial. Omega 3 trans-acids have been shown to help lower cholesterol and triglycerides, reduce possibility of heart problems and relieve arthritis agony and support weight loss.
When selecting foods, choose lean meats, fish and chicken, low fat diary products, low fat plant foods such as fruits, vegetables, beans, nuts and seeds. As much as possible, avoid butter, sour cream, heavy sauces and gravies. Use low-fat dressings on salads. And, for dessert, select fresh fruit instead of cookies or ice cream.
Learn all you are able to about food fat so you can make important changes that will benefit your complete family. Find out how the optimum amounts of bad fat good fat can help you live a long, happy, healthful life.