FOOD ISSUES

FAT & CALORIES

Information: food issues. Fat is the body's major energy storage system. When the energy from the food you eat and drink can't be used by your body, the body may turn it into fat for later use.

Your body uses fat from foods for energy, to cushion organs and bones, and to make hormones and regulate blood pressure. Some fat is also necessary to maintain healthy skin, hair and nails, so you shouldn't cut all fat out of your diet.

Too much fat can lead to heart disease, obesity, diabetes and many other health problems.

Types of Fats

Not all fats are created equal. Saturated fats, which are generally solid at room temperature, are the least healthy and tend to increase the level of cholesterol in your blood.

Foods that contain saturated fat include butter, cheese, some margarines, shortening, tropical oils such as coconut and palm oil and the fats in meat and poultry skin, so you should try to limit your consumption of those oils and foods.

Unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. There are two types of unsaturated fat - monounsaturated fat and polyunsaturated fat.

Monounsaturated fats have been shown to raise the level of HDL, the 'good' cholesterol that protects against heart attacks, in the blood, so in moderation they can be part of a healthy diet. Olive and canola oils, peanut butter and nuts are particularly high in monounsaturated fats.

The American Heart Association (AHA) recommends that you limit calories from monounsaturated fat to no more than 15% of your total calorie intake.

How Much Fat Should You Eat?

The American Heart Association and the United States Department of Agriculture recommend that you limit your fat intake to no more than 30% of your daily calories. Of that 30%, 10% or less of the fat calories should come from saturated fat.

Adjusting Fat Intake for Weight Loss or Gain

If you want to lose body fat, limit your intake of high-fat foods. This will not only improve your metabolism, it will allow you more food for your calorie expenditure because fats have more than twice the calories per gram as proteins (which contain 4 calories per gram) and carbohydrates (also 4 calories per gram).

To use up your body's fat storage, you need to exercise regularly. Moderate aerobic exercise, which raises your heart rate, is especially important. And any exercise that builds muscle mass can also help you burn more calories because muscle burns more calories than fat.

WEIGHT LOSS PROGRAMS SHOPPING