A Little Fat is Important
Follow Eating Well with Canada’s Food Guide for Fat Consumption
Mar 12, 2009
Most people may not know how much fat they are consuming. The Eating Well with Canada's Food Guide is a good food guide to follow. For example, Canada's food guide recommends that the number of Food Guide Servings per day for fats or oils for a 35 year old woman should aim to consume 30 to 45 mL or 2 to 3 tablespoons of unsaturated oils and fats. This calculation is based on an average active person. If you are a very active person you may need more food. So choose extra Food Guide Servings from the four food groups outlined on the Canada food guide.
Consuming 2 to 3 tablespoons of fat may sound like a lot, but most people are probably eating more fat than they are suppose to eat. That said, most people may not know how much fat they are consuming. For example, one boiled egg has 5 grams of fat. A large date nut muffin contains approximately 8 to 12 grams of fat, depending on the recipe.
A good article to read is "Bringing Fats into Focus," by the Canadian Egg Marketing Agency listed on the Canadian Health Network
Fat is Important for Good Health
It is important to understand that fat is essential for good health. It is a major source of energy. Fat is also a source of essential fatty acids that your body needs for normal growth, metabolism, and for absorption of some vitamins called fat-soluble vitamins which include A, D, E and K plus carotenoids.
Humans cannot make essential fatty acids (EFA). They need to eat them. The two most common EFA are polyunsaturated fats called linoleic and linolenic acids. There are different types of fat. Fat is natural part of some food or it can be added in meal preparations like the fat you add to the frying pan or spread on your toast.
There are Good Fats and Bad Fats
Different types of fat affect your health in different ways. Some types of fat raise your blood cholesterol levels, which increases your risk to developing heart disease. Making the right food choices shouldn't be a chore. It can be fun and interesting. Choosing foods that contain mono- or polyunsaturated and/or omega-3 fats are a good choice.
Reduce your total fat intake, particularly saturated and trans fats. Eat more fruits, vegetables, complex carbohydrates and legumes. Experimenting with herbs and spices can add a whole new dimension to a recipe.
The following are types of fats:
- Polyunsaturated fats can help lower the level of cholesterol in your blood. These fats are liquid at room temperature and are found in corn, soybean, sunflower, safflower and sesame oils.
- Omega-3 fats is a type of polyunsaturated fat found in fish like salmon and trout, and in flax seed and omega-3 enriched eggs.
- Monounsaturated fats also helps to lower cholesterol levels and are found in canola, olive and peanut oils.
- Saturated fats raise cholesterol levels. It is a liquid when hot and solid when cooled at room temperature. Saturated fats are found in animal products such as lard, meat, poultry, butter and cheese. Palm and coconut oil and hard margarine's are made from hydrogenated vegetable oils mostly saturated fats.
- Trans fats also raise blood cholesterol levels. They are formed when poly- or monounsaturated fats are changed from a liquid form to a solid form by a process called hydrogenation.
