FL - Fats in Our Diet Microlesson

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Fats In Our Diet

Did you know that our bodies need a certain amount of fat to function and be healthy? FatsInOurDiet.png 

Quick Glance: I Need Fat!

As mentioned in previous lessons, our bodies need a certain amount of fat to function and be healthy. That can change depending on the gender and weight of an individual. There are certain types of fats that humans want to concentrate on consuming. Plant-based oils are always the healthiest option. However, animal-based fats can be consumed in small amounts.

Explore: Nutritional Impact of Lipids in the Diet

All of these plant-based lipids are a healthier alternative to animal-based lipids. When used in moderation, these lipids have certain health benefits. The Institute of Medicine recommends adults consume 20 to 35 percent of their calories per day from lipids or fats.

Here are a few of the benefits listed below:

Lipids: - Aid in the absorption of vitamins ADEK. This helps your vision, reproductive health, bones, and immune system. - Help maintain proper brain function and reduce inflammation in the body. - Help protect and support your vital organs by depositing small amounts of fat near the organ.  

Monounsaturated fats are healthy fats that come from nuts, seeds, and vegetable oils, including almond, walnut, cashew, peanut, and flaxseed oils. These two nutrients act as antioxidants that may reduce your risk of inflammation, high cholesterol, heart disease, and stroke.

Omega-3 and omega-6 fatty acids are essential nutrients that your body is unable to produce on its own, so they must come from your diet. Omega fatty acids play a role in brain function, mood, vision, and reproductive health, making them advantageous for your health. According to the University of Maryland Medical Center, omega-3 fatty acids can reduce inflammation and your risk of heart disease, cancer, and arthritis. Consume omega-3 fats in the form of salmon, tuna, mackerel, and sardines at least twice a week, suggests UMMC. A precursor to omega-3s called alpha-linolenic acid is found in walnuts, flaxseed, soy oil, and canola oil. Omega-6 fatty acids are needed in smaller amounts than omega-3s and come from corn, safflower, soybean, evening primrose, borage, and black currant seed oils.

Eating good fats in place of saturated fat lowers the “bad” LDL cholesterol, and it improves the ratio of total cholesterol to “good” HDL cholesterol, lowering the risk of heart disease. Choosing the healthy fats above are a great option instead of always consuming animal-based fats.

For the average person, you should not consume more than half of your calories in fat a day. Or, to match what the American Heart Association recommends (20-35% of calories) see the equation below-

Here's an example for a total fat based on a 2,000 calorie a day diet: - Multiply 2,000 by 0.20 (20 percent) to get 400 calories. - Multiple 2,000 by 0.35 (35 percent) to get 700 calories How many fat grams is that? There are 9 calories in a gram of fat, so you divide the number of calories by 9. - Divide 400 calories by 9 (calories a gram) to get about 44 grams of fat. - Divide 700 calories by 9 (calories a gram) to get about 78 grams of fat. *So, if you're on a 2,000 calorie a day diet, 400 to 700 calories can come from dietary fats, which translates to between 44 and 78 fat grams a day.  

Fats In Our Diet

Watch the video below to learn about fats in our diet and the recommended amounts.

     

Challenge

So do you think you understand fat in our diets? Try the challenge below to test your knowledge.

Takeaway: Omega What?

Tuna.jpg Have you ever eaten Tuna or Salmon? How about flax seed or borage oil in a recipe? These all contain different types of omega fatty acids. Omega Fatty acids are a type of Lipid that are healthy for our body. Omega-3 fatty acids regulate inflammation in your body, lower your risk of cardiovascular disease and promote healthy brain function. Omega 3- Flaxseeds found in cereal and bread, chia seeds, walnuts, and fatty fish. Omega-6 fatty acids help with skeletal health and nourish your skin and hair to help prevent dryness. They also promote healthy brain function and help treat nerve pain associated with diabetes. Brazil nuts, as well as vegetable oils, including corn and safflower oil and meats all contain Omega 6 fatty acids. While is always best to get these healthy oils in foods, many people take supplements if they do not eat the foods mentioned above regularly.

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