By Nancy Fletcher and Rachel Black
VUMC Dietetic Interns, 2003
About Fat
- Fats in food may occur naturally or be added to it.
- Some fats are essential to your diet because your body cannot make them.
The Role of Fat in Your Diet
- Fat helps regulate:
Blood pressure, blood clot formation, and your body's response to injury and infection.
- Fat supplies energy to burn and to store for later use.
- Fat saves fuel from protein and carbs for jobs only they can do.
- Fats and oils carry and aid in the absorption of vitamins A, D, E, and K.
- Fats add flavor, richness, and aroma to your foods.
- Fat in your meals helps you feel full longer.
Understanding the Different Types of Fat
- Cholesterol:
- Can raise blood cholesterol levels.
- Food Sources: Meats, egg yolks, liver and other organ meats.
- Unsaturated fats:
- Do not raise blood cholesterol.
- Monounsaturated fat: peanuts, olives and olive oil, canola oil, and avocados.
- Polyunsaturated fats: nuts and seeds, soybeans, and fatty fish like salmon, mackerel, and albacore tuna.
- Saturated fats:
- Raises blood cholesterol.
- Food Sources: High-fat dairy products (like whole milk, butter, and regular ice cream), fatty meats, and tropical oils such as coconut and palm.
- Trans fats:
- Raises blood cholesterol.
- Created when liquid oils are processed into solid fats.
- Food Sources: Hard margarines, shortenings, fried foods and some bakery products.
Making Healthy Food Choices
- Fats and oils
Choose vegetable oils which are liquid at room temperature
- Dairy products
Choose low or no-fat milk, yogurt, cheese and ice cream.
- Meat, fish, poultry, and eggs
Choose lean meats, fish, shellfish, and skinless poultry. Eat four or less egg yolks per week.
- Nuts and seeds
Add a small handful of nuts or seeds to your salads, main dishes, or as a snack
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