Your fats and Cholesterol

Fat is an essential nutrient in a balanced diet and provides a number of important functions, though most of us consume too much which is associated with a number of chronic diseases including coronary.

Some people become obsessed with eliminating fat entirely from the diet and will therefore suffer deficiencies as this essential nutrients will be lacking .

Recommendations for fats  

  • 1g of fat contains 9kcal energy
  • Around 20-30% of total energy intake should come from fat
  • Less than 10% of total energy intake should come from saturated fatsa
  • Polyunsaturated 10-12% (essential fatty acids make up just 2-3% of our energy intake
  • Monounsaturated should also make up 10-12%
  • cholesterol intake should be less than 300 milligrams a day


Based  on energy requirements of 2500kcal for men  and 2000kcal for women  the guidelines often seen on food packaging are 70g for women and 95g for men

The body can make most of its fatty acids ,however there are two which can not be made  and it is therefore essential to include this in our diets referred to as essential fatty acids ,Linoleic and Linolenic acids.These polyunsaturated fatty acids make up just 2-3% of calories intake ,Linoleic from a group called the Omega -6 and Linolenic from the omega -3 group.

This essental fatty acids also appears to have certain health benefits ; research suggests  a role in prevention of cancer and CHD development  and links to improved attention ,concentration and reduced symptoms of depression.

Some tips on how to handle fatty foods :

Reduce your intake of saturated fat, trans fat, sugar and sodium.
Not only do added fat and sugar pile on unwanted calories, but consumed in excess, they contribute to weight gain and chronic diseases such cardiovascular disease, diabetes and some types of cancer. In some people, too much sodium leads to high blood pressure. To combat these problems, you can reduce the intake of salt.

Limit your intake of processed meats—such as bacon, lunch meat and sausage—and of cheese and pizza, which are also high in saturated fat and sodium

It is best to be a conscientious consumer when eating out as the food can have a lot of  extra fats  and this need to be eaten in moderations  and watching the daily requirements.

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