Let’s Talk Fat
Fat
is one of the three macronutrients that I believe gets a bad rap. Looking back
on previous generations, fats contribution to one’s health was contradicting.
Back in 1980’s, fat was viewed as a poor component to health. This sparked what
some dietitians called the “the fat free movement”. Manufacturers altered their
food products to strip away all the fat that was originally found in their
product
. 
Recent
research has shown that consuming the right types of fat and an appropriate
amount is actually recommended to sustain a healthy diet. Research and health
care professionals have developed an understanding of the different types of
fat available to consumers. Let’s start with some of the fats that should be
limited/avoided.
Saturated fat- most commonly found in animal
products (beef, lard, butter, chicken skin, cheese, hard whipping cream, coconut
oil, etc.) The current recommended intake for saturated fat is 7-10% of total
calories. How do you calculate this number in grams? Let’s assume your daily
calorie intake is 2,000 calories.
2,000
kcals X 0.07-0.10= 140kcals-200kcals/9 kcals per g of fat = 15-22g saturated fat per day.
To
put this number in perspective, here are some common foods along with their
saturated fat content.
a.
Double
cheeseburger from McDonalds- 11g saturated fat
b.
1
oz cheddar cheese- 6g of saturated fat
c.
2%
milk 1 cup – 3g saturated fat
d.
Sausage
1 link – 10g saturated fat
e.
Medium
French fry- 2.5g saturated fat
On
average, saturated fat contributes to 11% of total calories in the diet, which
is higher than the recommended level. What happens when you consume more
saturated fat than the daily recommendation? It has been shown that saturated
fat is associated with higher levels of cholesterol and LDL cholesterol, both
of which are risk factors for heart disease.
Trans fat- Is also considered an unhealthy
fat source. In 2006 the World Health Organization challenged all nations to get
rid of Trans fat in their products within the next 5 years to prevent the
spread of cardiovascular disease. The FDA was able to ban all Trans fats in
the US by June 18, 2018. However, there are still some products available at
grocery stores that still contain a small amount of Trans fat such as
hydrogenated oils. They are often seen has butter substitutes. If you are going
to use butter, I recommended using a small amount of natural butter vs the
butter substitutes.
Monounsaturated and
polyunsaturated fats-
These are two types of fats we consider healthy. Research has shown that these
types of fat helps to decrease the bad cholesterol (LDL), improve insulin
resistance, and help to reduce abdominal fat (Harris, 2009).
Total fat consumption should be anywhere from 20-35% of total calories. Consuming
healthy sources of fat can make you feel fuller longer and by satisfying those
hunger cues. Here are some healthy fats that I recommended to include in your
diet.
a.
Salmon/fatty
fish (omega 3’s)
b.
Avocado
c.
Avocado
oil (can cook on high heat)
d.
Olive
oil (only cook on low-medium heat. Do NOT cook on high heat)
e.
Walnuts
(omega 3’s)
f.
Almonds
g.
Seeds
How to know fat content in a food product?
Look at the nutrition fact label
The
nutrition fact label will identify how many grams of each specific fat is
included within the product. If a product has more saturated fat than it does
polyunsaturated/monounsaturated fat, be sure to limit the intake or find a
product that is more heart healthy.
AD
Harris
WS, Mozaffarian D, Rimm E. Omega-6 fatty acids and risk for cardiovascular
disease: a science advisory from the American Heart Association nutrition
subcommittee of the Council of Nutrition, Physical Activity, and Metabolism;
Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation. 2009;119:902-907
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