|
library
Fat - how much and what type to eat for better health
Fat is important for the health of every cell in our body. Too little is as bad as too much!
How much fat is enough and what type of fat is better to eat? Unfortunately, this is not a simple question to answer.
Fat is important for the health of every cell in our body. It is vital for normal hormone production, tissue and nerve health and it protects vital organs such as the heart, kidneys and liver from damage.
Fats are also essential for the transportation of the fat-soluble vitamins A, D, E and K.
Healthy skin, brain cells, hair, mucous membranes, the digestive system, the immune system, the heart, the reproductive function and nervous systems are dependent on one eating the right amount of fat and the right types of fat.
Fat requirements are individual.
For optimum health and cholesterol control, daily fat intake should be between 30 – 35 % of total Energy.
When one understands how much fat one should eat daily, it is easy to CONTROL fat intake, while still being able to include delicious and favourite foods, which may be anything from a juicy steak for one person to a piece of cream cake for another…
Is it not easier to cut out fat or simply exclude all foods that are not low fat? NO!
In fact, a fat free diet will lead to death. A healthy diet, which will help reduce and control cholesterol levels, will provide a controlled amount of fat – not too little – not too much!
Additional to looking at the amount of fat – we also need to look at the type of fat we eat.
About a third of our daily energy intake should come from fat. A third of this should come from mono unsaturated fat and less than a third should come from saturated fat and poly unsaturated fat.
What does this mean?
In food terms, one should concentrate on including foods with more mono unsaturated fat, and control the amount of saturated fats consumed. Most of the time, plant foods contain both mono and poly unsaturated fat and it is not necessary and not advisable to concentrate on having foods that contain mostly poly unsaturated fat.
Would you like to know more?
Download the attached document and fill out - return to ask@bettereat.net and we'll calculate how much fat would be ideal for you.
Try our 'healthy garlic butter sauce'- great for a braai, baked potato or even with fish or chicken.
|
|