Reducing the Fat in Our Diet

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What is Fat and why do we need it?

The fat in our food is the most concentrated source of energy (calories). One ounce (28g) of fat provides us with 250 Calories, which is twice as many as the same amount of either protein or carbohydrates. We need energy (calories) for growth, to keep our bodies running smoothly and to carry out all our daily activities. The energy (calories) in our diet should come from a variety of foods and not just from fat. Our bodies are very efficient at converting the food we eat into energy and rarely waste anything. If they get too much energy from food they convert the excess into fat. Some body fat is necessary as it cushions and protects organs like the liver and kidneys. It also helps to keep us warm. Certain foods, which contain fat, are also important as they contain the vitamins A, D, E and K and some essential fats, which our bodies cannot make for themselves.

How much Fat should we eat?

Ideally fat should provide around 1/3 of the total calorie intake in our diet. In reality, people in Britain get too many calories from the fat in food. Most fats contain a certain amount of both saturated and unsaturated fat. In general, saturated fat comes from animal fats and the fat tends to be hard (e.g. butter). Unsaturated fat is found in vegetables and fish oils and tends to be softer (e.g. low fat spread).

There are two types of unsaturated fat –

Polyunsaturates

Mono-unsaturates

Why should we cut down our Fat Intake?

A diet high in saturated fat is one of the main risk factors of heart disease, 1 in 4 people die from heart disease in Britain. In order to reduce risk factors of heart disease is to reduce the amount of saturated fat we eat. 

Why is saturated Fat unhealthy?

When we eat a lot of saturated fat our bodies are stimulated to produce extra cholesterol in the blood. A high blood cholesterol level encourages the fat to fur up in the walls of the arteries. This can restrict the flow of blood to the heart or brain and can lead into a heart attack or stroke. A diet, which contains a lot of fat, can encourage the blood to clot. High levels of fat consumed can lead to obesity, high cholesterol levels, heart attacks and strokes.

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How can we reduce our Saturated Fat intake?

The easiest way to reduce the amount of saturated fat in our diet is to reduce the total amount of fat we eat or to replace some of the saturates in our diet with unsaturates, such as polyunsaturates. When reducing the fat we consume you should avoid products, which contain hidden fat, such as cakes and biscuits.

How can we reduce the risk of Heart Disease?

Polyunsaturates are particularly thought to lower the body’s blood cholesterol level. Certain polyunsaturates (Omega 3) found in oily fish, such as herrings, ...

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