Dietary fat is an essential nutrient to the human body and thus necessary for everyday consumption.

Fats are referred to as lipids which are made up of carbon, hydrogen and oxygen. Fats are the most concentrated energy source out of all the macronutrients and is vital for absorbing vitamin A,D,E and K. Healthy fats help keep the immune system healthy, nails and hair strong while also playing a part in our bodies hormones that affect our hunger and sex drive.

Fat has three main roles

1. Insulation: Half of the body’s fat is found as a layer just beneath the skin’s surface. The purpose of this fatty layer is to protect the body from external temperature changes, and to help maintain constant internal body temperature as well.
2. Protection: Fat cushions vital organs such as the kidneys and the reproductive system. It is also found in the pads of one’s cheeks, palms of one’s hands, and balls of one’s feet.
3. Other: Fat is vital to the body because it helps carry fat-soluble vitamins (A, D, E and K) which are needed by the body. Dietary fat also supplies the body with essential fatty acids, which are needed for proper cell growth and development. In addition, fat plays a key role in the maintenance of cell membranes, production of hormones and cholesterol metabolism. 

Fat Category Chart
Fats	Foods Descriptions & Types	How Much
Monounsaturated fats	Olive, canola, peanut oils; nuts and avocados.	10 to 15% of calories.
Polyunsaturated fats	Omega-6 fats: Corn, safflower, sesame, soy and sunflower oils (and in margines, salad dressings and mayonnaise made with these oils) nuts and seeds. Omega-3 fats: Cold-water fish like herring, mackerel, salmon, sardines and tuna; flax seed, canola oil and walnuts.	Up to 10% of calories.
Saturated fats	Meat, poutry, butter, cheese, cream and whole milk; coconut, palm and palm kernel oils; processed foods such as cookies, crackers, chips and other baked goods.	Up to 10% of calories.
Trans fats	Stick margines, shortening, packaged baked goods such as cookies, pastries and crakers, candy, snack foods, French fries and other fried foods. A very small amount also occurs naturally in meat, poultry and dairy products.	As little as possible.

Monounsaturated Fat tends to lower LDL (bad) cholesterol without lowering HDL (good) cholesterol. It is recommended that up to 15% of one’s total caloric intake come from this form of fat. It is mainly found in soft fats including olive and canola oil and foods such as soft margarines that contain these oils.

• Polyunsaturated Fat actively lowers one’s cholesterol level. It is recommended that up to 10% of one’s caloric intake come from this form of fat. It is mainly found in soft fats such as vegetable oils: safflower, sunflower, corn and soybean oils and foods such as soft margarines that contain these oils.
• Saturated Fat raises blood cholesterol levels and is often coined as “bad fat.” It is mainly found in firm fats that come from animal sources: meat, butter, lard, milk, yogurt and cheese, and processed foods that contain shortening or partially hydrogenated oils.
• Trans Fatty Acids behave like a saturated fat. This fat is mainly found in processed foods that contain shortening or partially hydrogenated fats: (some but not all) margarines, cookies, crackers, french fries and potato chips.

 

Fat Essentials

• Limit the intake of saturated and trans fatty acids
• Consume more polyunsaturated and monounsaturated fats
• For cooking, baking and salad dressing: choose softer fats over harder fats

You probably already know that fried fast foods, margarine or doughnuts contain unhealthy trans fats and limited these fats from your diet is the best way to achieve weight loss and healthy living.

 

Beware of hidden fats that will destroy your goals towards weight loss!