The Skinny on Dietary Fat

When people are trying to lose (or struggling to maintain their) weight, dietary fat is often blamed. Ever heard this uttered, "Only fat-free foods from now on!"? Well, for those of us who survived through the Snackwells & rice cake craze of the 1990s, we know this strategy isn't effective or even healthy.

Your body needs a certain amount of fat... both inside & in our diet. (Insert gasps of shock & disbelief here.)

The fat inside our body is involved with crucial processes like temperature regulation, energy, brain functioning, hormone creation, & the handling of fat-soluble vitamins. It helps maintain healthy skin, hair, & cells plus provides cushioning for organs & a nice place to sit! (To learn more, check out Dr. Sear's Why You Need Fats.) Remember, excess fat can cause various health concerns, though.

Dietary fat impacts a food's taste & texture; helps us feel full; & provides some energy (fats have twice as many calories per gram as proteins or carbohydrates). But, choosing healthier fats is still important.

Eat in Moderation
- Monounsaturated &/or Polyunsaturated Fats:  Often plant based & liquid at room temperature
Common sources:  most nuts; many oils (e.g., olive, canola, vegetable, peanut, etc.); avocados; & certain seafood
Effects:  helps lower bad cholesterol & offers heart protective benefits

Limit
- Saturated Fats:  Often animal based & solid at room temperature
Common sources:  meat (e.g., beef, chicken, pork, etc.); dairy products (e.g., cheese, milk, etc.); egg yolks; & certain oils (e.g., shortening, lard, certain coconut oils, etc.).
Effects:  raises bad cholesterol & can promote heart disease.

Avoid
- Trans Fats:  Chemically manipulat
ed & often involves the word "hydrogenated"
Common sources:  some pre-made cookies, donuts, crackers, stick margarines, salad dressings, etc.
Effects:  raises bad cholesterol & can promote heart disease.


Want more info or to know each fat's recommended ranges? Check out:
- short-- Medline Plus's Dietary Fats Explained or WebMD's Types of Fats
- detailed-- the University of Arizona Cooperative Extension's Fats & Cholesterol in the Diet. This is also a great resource if you're wondering where Omega 3 & Omega 6 fatty acids fit in; how fat & cholesterol interact; or are looking for tips to reduce your fat intake.