The Facts on Fat

Fat is not the enemy, yet it is hard to imagine trying to have a relationship with fat. As with any good relationship you need to start on the right foot.  This means you will want to choose the right amount and the right kind of fat. If you and your family are getting fat from lean meats, fish, and heart-healthy oils, your family is already on the way to a healthy relationship with fat.

It would be impossible to remove fat from your family’s diet, nor would it be smart to do so. Bodies need some fat in their diet.  Total fat intake (saturated, trans, monounsaturated, polyunsaturated) should be adjusted to fit total caloric needs.

Experts in the field of nutrition and health recommend that a person should not exceed 30% of their total caloric intake from fat.  You can make a personal food pyramid for your child and each member of your family at www.mypyramid.gov

Fat is the soft, oily substance occurring in organic animal and plant tissue. It consists of a mixture of lipids, mostly triglycerides. Lipids are a group of chemicals that do not dissolve in water. They are made up of fats, oils, and waxes that serve as building blocks for cells, or as energy sources for the body.

What are the types of fat? They are unsaturated fats, saturated fats, trans fats, essential fatty acids, and interesterified fats. We could give you very technical definitions of each, but that is not going to help you for now. If you need that type of detail go to Wikipedia for more information.

Unsaturated Fats:

These are found in plant foods and fish. These may be good for heart health. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon.

Polyunsaturated fat:

These are "healthy fats." Polyunsaturated fat can be found mostly in grain products, fish and seafood, soybeans, and fish oil. Foods like mayonnaise may also be good sources. Be sure to check the labels, as not all brands are the same. Omega-3 fatty acids and Omega-6 fatty acids are among this group of fats.

Monounsaturated fats:

These fats are found in natural foods such as nuts and avocados, and are the main component of olive oil. These are the Omega 9 fatty acids.

Saturated fats:

There are several kinds of naturally occurring saturated fatty acids. Nutrition labels usually lump them together, yet the saturated fatty acids appear in different proportions among food groups. Lauric and myristic acids are most commonly found in "tropical" oils (e.g. palm kernel, coconut) and dairy products (e.g. butter, cheese and whole milk products). The saturated fat in meat, eggs, chocolate and nuts is primarily palmitic and stearic acid.  Saturated fats are often found in solid form at room temperature; making them more stable and a more suitable choice for commercially baked products and processed foods. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease.  Saturated fat intake should not exceed 7 percent of total calories each day.

Trans fats:

They are unsaturated but have been altered by adding more hydrogen to the chemical make up. When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats. Trans fats are also listed on the food label. Like saturated fats, trans fats can raise cholesterol and increase the risk of heart disease.  Trans fat intake should not exceed 1 percent of total calories each day. 

Interesterified fats:

These are oils that have been chemically modified in order to make them more solid and stable, less likely to turn rancid, thus more suitable for cooking applications like deep frying. The interesterification process is used as an alternative to partial hydrogenation, which results in trans fats. However, research indicates that interesterified fats may pose health risks, greater in magnitude than trans fats.