Overview of Saturated Fat, Polyunsaturated Fat, and Monounsaturated Fat - Functions and Food Sources
Fat
should account for 30% or less of the calories consumed daily, with saturated
fats accounting for no more than 10% of the total fat intake. Fats are
a concentrated form of energy which help maintain body temperature, and
protect body tissues and organs. Fat also plays an essential role in carrying
the four fat-soluble vitamins: A, D, E, and K.
Excess calories from protein and carbohydrates are converted to and stored
as fat. Even if you are eating mostly "fat free" foods, excess
consumption will result in additional body fat. Fat calories in food are
readily stored, while it takes energy to transform protein and carbohydrates
to body fat. The only proven way to reduce body fat is to burn more calories
than one consumes.
Saturated Fat:
•
Function: tends to increase blood cholesterol levels.
• Sources: found mostly in meat and dairy products, as well as some
vegetable oils, such as coconut and palm oils (tropical oils). Butter
is high in saturated fat, while margarine tends to have more unsaturated
fat. Most saturated fats tend to be solid at room temperature, with the
exception of tropical oils.
Polyunsaturated Fat:
•
Function: tends to lower blood cholesterol levels
• Sources: found mostly in plant sources. (safflower, sunflower,
soybean, corn, cottonseed)
Monounsaturated Fat:
•
Function: tends to lower LDL cholesterol (the "bad" cholesterol)
• Sources: found in both plant and animal products, such as olive
oil, canola oil, peanut oil, and in some plant foods such as avocado
Calories Burned during Exercise - Nutrition and Diet Information - Weight Training Exercises - Healthy Eating Tips - Health Benefits of Exercise - Weight Control and Exercise - Low Calorie Cooking - Nutrient Digestion - Costs of Obesity - Nutrition and Fitness Links - NutriStrategy News - Order NutriStrategy Nutrition and Fitness Software - Fitness and Nutrition Software
Contact us at info@nutristrategy.com with any questions or comments.
Copyright © 2005 by NutriStrategy