Fat

Fat in diet

Beside being the most concentrated source of energy in our diet, fats carry vitamins A,D, E, and K. Also called by their chemical name triglycerides, Fats are an essential part of the human diet.

Fats are made of a combination of various fatty acids, which give our foods their flavor. One of them, called linoleic acid, is essential to ensure the synthesis of major hormone-like substances, the normal growth of cells, and the functioning of the nervous system.

Different Forms
Fats come in different forms according to the fatty acids they contain. They are:

Saturated (or hydrogenated, partially or totally): these are hard at room temperature and primarily from animal sources with the exception of palm oil, coconut oil and cocoa butter, vegetable fats, which are also highly saturated.

Polyunsaturated (non-hydrogenated): these are liquid at room temperature or when refrigerated. They are primarily from vegetable sources, although fish and marine fats are polyunsaturated also.

Monounsaturated: these are a particular class of unsaturated fats. Liquid at room temperature, they become cloudy if refrigerated. Olive oil is a monounsaturated fat.

Although people talk about fat sources as being one of the above, the fats we eat are a mixture of all three types, and they are categorized according to the greatest percentage of fatty acids that fall into one of these categories. So, for example, olive oil may be mostly monounsaturated fat, but it contains a little saturated and polyunsaturated fat as well.

Too Much of a Good Thing
The fat needed in your diet is dependent upon your specific goals but should, as a general statement, be limited to 25-30 percent of your daily intake. Americans consumed 32% of their calories as fat in 1910. They now consume 42% of their calories as fat. About half of that fat is “visible,” (the stuff added to food like margarine and salad dressings). Unfortunately the rest comes “hidden” in many foods, often more difficult to control. Different fats have been associated with public health problems:

Too much fat, whether saturated or unsaturated, has been associated with the development of cancers of the breast, uterus and prostate.

Too much saturated fat and fat raise the levels of cholesterol and triglyceride in the blood. These are risk factor for heart disease.

Too many calories as a result of too much fat leads to obesity, a risk factor for heart disease, diabetes, cancer, joint problems, etc.

Polyunsaturated fat lowers the level of blood cholesterol and triglyceride.

In Summary –

As you gain an increased understanding regarding the relationship between the complexities involved between nutrition and athletic performance, recovery and your nutritional needs, you will no doubt find experts who disagree about the most effective diet that should be followed. However, while there are disagreements between experts regarding the details, there is basic agreement regarding a number of areas and the serious body builder should follow these if they are to succeed at their goals. Weight management through reduction of excess body fat plays an important role in maintaining good health and fighting disease. Going too low or too high in carbohydrate, fat, or protein for any extended period of time will compromise your health and your fitness goals. There are definite minimums of carbohydrate, fat, and protein that the human body needs in relation to body size, age and physical stress, and the short term results from some extreme diets can really compromise your long term health status and fitness goals. Putting these concepts into a “real” food diet, so that you’re eating the right foods, in the right amounts for your particular needs is what Personal Dietitian's diets can help you do.

A diet you can live with!

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