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Sport nutrition: Fat

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Weight Management and Nutrition Fat What is it and why do we need it? Fat is often regarded as the bad nutrient that causes weight gain and is generally associated with poor health, this however is not the case and 'healthy' fats should make approximately 30% your calorific intake. Like carbohydrates and protein, fats are calorific nutrients and so every gram of fat equals 9 calories, this is the main reason why people on a high fat diet put on more weight then those on a high carbohydrate or protein diet. Fat is needed for:- * Improves skin * Protects internal organs * Carries fat soluble vitamins * Adds taste and the feeling of satisfaction to a meal * Can help improve/maintain testosterone levels * Provides a high-energy form of fuel during exercise. Types of fats Fats can be split into 'good' and 'bad', the good fats are associated with good health with the bad fast being more commonly associated with the stereotypical views regarding fat. ...read more.


Ways of reducing trans fats from the diet include * Check food labels for the word 'hydrogenated' or 'partially hydrogenated' and avoid foods where this appears near the beginning of an ingredients list * Aim to have snacks that are listed as baked from then fried, i.e. basked potato crisps or oven chips rather then fried. * Ask what takeaways and restaurants what oils they use to cook food. * Blot oil from chips, burgers, sausage, bacon, grilled steak, chicken * Dry fry food in a non-stick pan or add a small amount of olive oil. Mono-unsaturated & Polyunsaturated These are the good fats that that your body likes to use as fuels and can do so efficiency because they do not solidify within the body. Polyunsaturated fats come from vegetable while monounsaturated comes from nuts and seeds, both types of fats are healthy and are used effectively by the body and are far less likely to be stored as fat compared to saturated and trans fats. ...read more.


olive) rather then animal fats for frying (i.e. lard) * Grate cheese rather then slice when using for sandwiches, this helps cover the safe surface area but while using less cheese * Limit takeaways, doughnuts, chocolate, cakes, biscuits, and burgers to treats rather then regular additions to your diet. * If the above foods are eat, reduce your regular portion size (i.e. eat half the chocolate bar and eat the other half another day) * Blot food with paper towels after cooking to removes excess fat Ways of increasing you healthy fat intake * Sprinkle hemp, pumpkin and sunflower seeds on salads and breakfast cereals. * Add nuts to salads, breakfast cereals, natural yogurts or raisins as a snack. * Switch from white bread to wholemeal or granary bread. * Have wholegrain cereals for breakfast (shredded wheat, Weetabix or porridge) * Use brown rise and wholemeal pasta rather then white varieties. * Eat fatty fish at least once per week (mackerel, herring, salmon & trout) * Add Flaxseed oil to smoothies, salads & cereals ...read more.

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