Using Fat For Healthy Eating
- May 14, 2015
- 2 min read
The food we eat fall into one of four groups. The food groups; however, are not the only part of our diet. We also consume oil and fat. Oil and fat supply calories and essential fats; they help our bodies absorb fat soluble vitamins such as A, D, E and K.
For healthy eating we must include fat and oils in our diet. The type of fat we eat; however, is as important as the amount. All fat and oils are not equal.
Polyunsaturated and Monounsaturated fats are the good fats; they are excellent sources of Omega- 3 and Omega-6. A certain amount is required in a healthy diet. Saturated and trans fat; on the other hand, can contribute to cardiovascular disease. We want to LIMIT saturated fat and AVOID trans fat.
Examples of fat and oils for our diet are:
Olive oil
Canola oil
Coconut oil
Corn & sunflower oil
Soft matgarine
Mayonnaise
Salad dressing
Soybean oil.
Saturated fat can be found in meat, processed food, packaged food, fast food and vegetable oils.
Trans fat containing partial hydrogenated oil and can be found in processed food, packaged food, canned meat, junk food and fast food. The natural form can be found in meat and dairy products.
Food products containing 0.5% or more trans fat are a health risk.
When purchasing packaged, canned or prepared food, check the nutrition labels for their oils and fat content. Avoid food products with trans fat, don't buy with 0.5% or more. Buy oils and fat products with the least saturated fat.
Saturated fat without trans fat must be limited while trans fat must be avoided.
Look for polyunsaturated and monounsaturated fats and oil. At home dont't over consume them.
For information on developing healthy eating habits for healthy living, CLICK HERE
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