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Information About Fat

Nutritionists recommend looking at fat intake as an important part of managing your weight, according to the American Dietetic Association (ADA).

Fats are found naturally in food and play an important role in nutrition. Fats and oils provide a concentrated source of energy for the body. Fats are used to store energy in the body, insulate body tissues and transport fat-soluble vitamins through the blood. They also play in important role in food preparation by enhancing food flavor, adding mouth-feel, making baked products tender and conducting heat during cooking.

Fat is a very concentrated source of calories, with nine calories per gram versus four calories per gram in carbohydrates and protein. By reducing fat, you also decrease calories, which helps manage your weight, the ADA says.

There are four types of fat:

• Saturated fats. These are found mainly in foods from animals, including meat and poultry, whole or reduced-fat milk and butter. Saturated fats are also found in some vegetable oils: coconut, palm kernel and palm. Saturated fats are solid at room temperature. They may increase blood levels of LDL and total cholesterol.
• Monounsaturated fats. These are found in vegetable oils, such as canola, olive and peanut. These are liquid at room temperature. Monounsaturated fats may help lower LDL cholesterol and decrease your risk for heart disease.
• Polyunsaturated fats. These are found in other vegetable oils: safflower, sunflower, flaxseed, and corn oils, as well as in seafood. These can be liquid or soft at room temperature. Polyunsaturated fats help lower LDL cholesterol.
• Trans-fats. These fats are produced when vegetable oils are made into margarine or shortening, says the American Dietetic Association (ADA). You can find trans-fats in snack foods and commercial baked goods. The label will say "partially hydrogenated vegetable oil" or "vegetable shortening." Trans-fats act like saturated fats, the ADA says, and raise LDL cholesterol, as well as lower HDL cholesterol.

Adults should consume no more than 20 to 35 percent of their daily calories from fat. That should include less than 10 percent of calories from saturated fats and keeping trans fats as low as possible, the ADA says.

From a health perspective, excess fat intake is associated with heart disease, cancer and obesity, which can lead to other health problems. And from a nutritional standpoint, managing your fat intake causes you to instinctively eat more carbohydrates, fruits, vegetables and whole grains, which raises your fiber and vitamin consumption.