Fat Facts
Dietary fat is found in both animal and plant foods. There
are three basic classifications of fat: (1) monounsaturated,
(2) polyunsaturated and (3) saturated. Unsaturated fats--especially
monounsaturated fats--are considered the "healthier"
ones. Sources of unsaturated fats include nuts, seeds, vegetable
oils and soft margarine products.
Research indicates that an excessive intake of saturated
fats tends to raise blood cholesterol levels, thereby increasing
risk for heart disease. Animal products--such as beef, butter,
dairy products and lard--typically contain more saturated
fat than do vegetable products. But some vegetable oils,
such as coconut and palm oil (also known as tropical oils),
contain large amounts of saturated fat.
There's also an unclassified newcomer in the fat realm--trans
fatty acid. Trans fatty acids are the end products of a
process called hydrogenation, in which vegetable oils are
hardened. The implications that trans fatty acids may play
a negative role on health is currently being reviewed, but
many nutrition professionals are already advising a limited
intake.
The Bottom Line
Health authorities recommend that Americans consume 30
percent or less of their total daily calories from fat,
with 10 percent or less of those calories from saturated
fat. Use the Nutrition Facts panel on food labels to help
determine how much fat is in food. The following chart can
help guide your fat intake. Determine how many calories
are in your diet and use the chart to discover how many
grams of fat are in 30 percent and 10 percent of your calorie
intake. Remember, the recommended percentages refer to your
total fat intake over time, not the fat in single foods
or meals.
Calories per Day Total Fat per Day (grams) Total Saturated
Fat per Day (grams)
1,200 40 or less 13 or less
1,600 53 or less 18 or less
2,000 67 or less 22 or less
2,200 73 or less 24 or less
2,500 83 or less 27 or less
10 Tips to Reduce Fat
To help cut down on your fat intake, use the following
tips when preparing foods:
1. Use evaporated skim milk instead of cream when preparing
sauces or desserts.
2. Create your own nonfat salad dressing by mixing balsamic
vinegar, mustard and herbs. If you really prefer an oil-based
dressing, try using three parts vinegar to one part oil.
3. Drain nonfat yogurt through a sieve or cheesecloth overnight
in the refrigerator, and use in recipes that call for cream.
4. Saute foods in chicken broth, vegetable stock, tomato
juice or wine instead of frying them in oil or butter.
5. Keep olive oil in a spray bottle to a lightly coat sauté
pans.
6. You can make your own taco shells. Hang soft corn tortillas
directly over the oven rack (with the sides of the tortilla
hanging down) and bake at 400 degrees until they're crisp.
(Taco shells sold in supermarkets are usually fried.)
7. Whip up your own french fries. Place _-inch-thick potato
slices on a nonstick baking pan and coat with a light spray
of oil. Sprinkle with paprika or salt, and bake at 350 degrees
for 35 to 40 minutes. Turn once during baking. (For a different
flavor, try this recipe with sweet potatoes.)
8. To maximize flavor, toast nuts before baking with them.
That way, you'll be able to use less. Or sprinkle nuts on
top of a home-baked dessert instead of mixing them into
the batter.
9. Substitute six egg whites plus one whole egg for every
three eggs in your favorite recipes.
10. Substitute an equal amount of applesauce or any baby-food
fruits for up to half of the total oil in your favorite
dessert recipes. Strained prunes actually enhance the chocolate
flavor in brownies!
Sandy Markiewicz, RD, MBA, is the president of Nutrition
Marketing Consultants, a consulting firm based in Chicago,
Illinois, that designs nutrition programs for personal trainers,
health clubs, corporations and individuals.
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