Fat

Defined

• Required in the diet for energy source
  
• 50 - 60% of stored fat is needed to provide the body with energy, aprox 70% during exercise
  
• Provides essential fatty acids which are needed for the body to function
  
• Aids in the absorption and transport of fat soluble vitamins (A,D,E,K)
  
• Averages persons fat intake is too high
  
• High fat diets are associated with high levels of blood lipids, coronary artery disease and various forms of cancer

Guidelines:

• Less than 30% of total calorie intake
  
• Less than 10% saturated
  
• Less than 10% polyunsaturated
  
• 10-15% mono unsaturated
  
• Cholesterol: less than 300 mg/day
  
• 1 gram = 9 calories
  
• Maintain a healthy body weight and activity level.
  
• Uncontrolled risk factor: genetics

Types

• Saturated Fat raise blood cholesterol/LDL main carrier of cholesterol which increases the risk of atherosclerosis and the hardening of the arteries, Recommend less than 10% of daily caloric intake. Sources: animal fats, whole milk products, vegetable oils, hydrogenated fats (vegetable oils that have hydrogen added to make them solid)
  
  
• Mono unsaturated and Polyunsaturated Fat may be beneficial in lowering blood cholesterol, may lower LDL but does not effect HDL. Should limit intake to 10-15% of total caloric intake. Mono unsaturated: animal and vegetable products, Polyunsaturated: corn, cottonseed, safflower, soybean and sunflower.
  
  
• Fish Oils and Omega 3 Fatty Acids helps to lower cholesterol and triglycerides, raises high density lipoprotein (HDL) Sources:) fish and shellfish, haddock, herring, mackerel, salmon, sea trout, tuna which are highly polyunsaturated Supplements: are highly concentrated and may cause blood thinning and elevated blood glucose levels.
  
  
• Triglycerides carries fat to the tissue in your body, high triglyceride levels usually go hand in hand with high LDL and low HDL Recommended Level: less than 250 mg/dl

• Cholesterol is found in food (dietary) and produced by the body (blood cholesterol), a component
  of all cell membranes, provides insulation to nerves in the form of fat. Sources: egg yolks, organ
  meat, fatty meats and whole milk

• Recommended total cholesterol intake of less than 300 mg/day, recommend a blood cholesterol level of less than 200 mg/dl, high 200-239 is borderline, greater than 240 is high level of cholesterol in the blood is a major risk factor in heart disease, HDL Levels: 40-50 mg/dl for women, 50-6- mg/dl for men, LDL Levels: less than 130 mg/dl, 130-159 borderline high, 160 mg/dl is high risk.

• Types of cholesterol: Lipoproteins- carry fat, cholesterol and protein through the body. HDL- high density lipoproteins (good cholesterol), removes cholesterol from the blood and transport it to the liver where it is disposed, aids in the prevention of plaque on artery walls LDL- low density lipoproteins, major cholesterol carrier may decrease with exercise, the higher the level of LDL the more cholesterol that is carried through the body and the increase risk of build up/ hardening of the artery walls (atherosclerosis).

Click on www.mypyramid.gov to view proper nutrition guidelines based on your age, sex and activity level.