Fett: Energie und Wärme
loading...
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% – 35% of calories should come from fat. We need this amount of fat for:
- Normal growth and development
- Energy (fat is the most concentrated source of energy)
- Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
- Providing cushioning for the organs
- Maintaining cell membranes
- Providing taste, consistency, and stability to foods
| Where’s the Fat? | |
| Type of Fat | Source |
| Monounsaturated | Avocado, olive, and peanut oils, Peanut butter |
| Polyunsaturated | Canola, corn, soybean, sunflower, and many other liquid vegetable oils |
| Saturated | Meats, particularly beef, Full-fat dairy products such as whole milk, butter, and cheese, Coconut and palm oils, Artificially hydrogenated vegetable oils |
| Omega-3 fatty acids | Flaxseed, Lake trout and certain deep-sea fish, such as mackerel, salmon, herring, and tuna, Green leafy vegetables, Walnuts |
| Omega-6 fatty acids | Vegetable oils (including sunflower, safflower, corn, cottonseed, and soybean oils), Fish oils, Egg yolks |
| Trans fats | Commercially baked foods, such as cookies, crackers, and doughnuts, Some french fries and other fried foods, Margarine, Shortening, Potato chips |
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.
loading...
Pages: 1 2
