1.What is Fat?
- A natural oily substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs. It is composed of fatty acids.
- FAT is the most CONCENTRATED source of food energy. The fat reserve of normal human is sufficient to meet the body’s caloric requirements for 2-3 months.
2. FaT -Why needed?
- Fat cells Protect bones from injury, Boost Immunity, provide Body Insulation and warmth, Promotes healthy skin & Cell growth and also transfer fat soluble vitamin A, D, E, K in whole body cells.
- Fats contribute to texture, flavour and taste and increase the palatability of the diet. Fats are essential for meeting some of the nutritional needs like essential fatty acids and serve as rich source of energy.
- Therefore, fats should be consumed, in moderation. However, for the growth of young children high-calorific diets are required. This is achieved by inclusion of adequate amounts of fat (1g fat = 9kcals) in their diets as they cannot consume large quantities of bulky cereal-pulse – based diets.
3. FAT- Sources
- Dietary fats can be derived from plant and animal sources. Or can be differentiate in the form of visible and invisible fat.
- If any fatty thing can easily visible is visible fat like oil, ghee, butter, etc… and if cannot seen easily than its invisible fat like pastry, cake, bakery products sweets etc… in processed and ready to eat foods have hidden fats.
- Vegetable Sources: Various Edible Oils (COTTONSEED OIL, GROUND NUT OIL, SUNFLOWER OIL, COOCNUT OIL, RICE BRAN OIL, CORN OIL ETC…), Nuts
- Animal Sources: dairy products (cheese, ghee, butter, paneer, milk, curd), Lard & Fish oil.
- Cereals contains 2-3% 0f invisible fat. While most animal foods provides high amounts of invisible fats.
4. FAT-Types
- A to fatty acid (An acid that is found in fats and oils) fats divide into mainly 3 forms: Saturated fatty acid, unsaturated fatty acid and Trans-fat.
- SATURATED FATTY ACID: saturated fats are typically solid at room temperature and naturally occurs in food such as meat, cheese, ghee, butter, pastry, cake, coconut oil etc...
- UNSATURATED FATTY ACIDS: Unsaturated fatty acids divide into 2 forms:
- MONO UNSATURATED FATTY ACID (MUFA): (OMEGA 9) : monounsaturated fats are liquid at room temperature and naturally occur in many foods like canola oil, peanut oil, sunflower oil, nuts like almond peanuts, walnuts, eggs
- POLYUNSATURATED FATTY ACID (PUFA): (OMEGA3, OMEGA 6): polyunsaturated fats are liquid at room temperature and naturally occur in many foods like eggs, fish, oils, nuts, algae etc…
5. TRANS FAT: Altered form of unsaturated fat (hydrogen added) Associated with unhealthy changes in cell membranes. Examples: margarine, snack foods etc...
FIVE HEALTHY FATTY FOOD FOR WEIGHT LOSS
- Fat comes in a few different forms. Some are healthy and some are unhealthy. The phrase healthy fat usually refers to monounsaturated and polyunsaturated fats. They find in from natural foods like fruits, legumes and nuts are good for you.
- Healthy fats are essential for optimal functioning in our entire body. They boost immunity, carrier of vitamins like A, D, E, and K, decrease depression, provide warmth to human body, support metabolism, regulation of hormone productivity and improves body composition.
- The best way to add more healthy fat into your diet is to be aware of what foods contain it. Here are some food ideas that contain healthy fat that you can easily add into your diet:
- Nuts:
- Nuts are nature’s most perfect portable snack. Each handful pack a powerhouse of nutrients including amino acids, vitamin E, magnesium, protein and unsaturated fatty acids. Nuts like walnuts, almonds and unsalted pista are best source of healthy fat as well as it helps to control bad cholesterol, maintain healthy weight and prevent from heart disease.
2. Dark Chocolate:
- For years, many of us reserved chocolate for an occasional indulgence. Now we know that a daily chunk of dark chocolate, which is a source of healthy fats, vitamin A, B, E, calcium, potassium and magnesium actually protects from many severe diseases. It is also loaded with antioxidants like flavonoids so improve brain functions, protect skin from damage when exposed to the sun and helps to stable weight if taken in moderation.
3. Flaxseeds:
- Faxseeds provide omega-3 fatty acids and a healthful dose of fibre at the same time. Each 2-tablespoon serving contains almost 9 g of fat, which is almost entirely unsaturated, and 5.6 g fibre. The fibre content can increase the feeling of fullness and may reduce cholesterol. Flaxseeds are also very rich in lignans, a type of plant compound that has estrogen and antioxidant effects. Blend flaxseeds into a smoothie, sprinkle them on yogurt or oatmeal or use them in baked goods for a nutty flavour.
4. Yogurt:
- Natural yogurt contains good probiotic bacteria to support gut function. Regularly eating yogurt may reduce weight gain and obesity and improve heart health. Consuming yogurt five or more times a week may reduce high blood pressure. Avoid to take with sugar, try to consume with nuts, seeds, and fresh fruit as a healthful breakfast, snack, or dessert.
5. Avocados:
- The avocado is different from most other fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods. Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food. They're also a great source of fibre, and they can lower LDL cholesterol and triglycerides, while raising HDL (the "good") cholesterol. Even though they are high in fat and calories, people who eat avocados tend to weigh less and have decrease belly fat.
*Chance for you!
- Overconsumption of FAT products can lead to weight gain.
- Intake of trans fats and saturated fats correlate with increased risk of Obesity, Cardiovascular disease, Stroke and Cancer
- Substituting or replacing Trans-fats and saturated fats with MUFA and PUFA can lower risk.
Tags:
Healthy Diet