How much fat do we need daily -Eat Balanced Diet

How much fat do we need daily -Eat Balanced Diet


                                             Fats for daily diet

  • Fat is a dietary evil-or so you probably think. The food industry has exploited this belief  in order to sell low-fat and fat-free versions of just about every food product under the sun. But the truth is we need fat for balanced diet, in small amounts, is essential to health. Some fats, like those found in fish and  olive oil,acutally lower our risk of heart disease and even help us stick to a weight-loss plan.The trouble is,these aren’t the fats we tend to crave-the saturated fats that give meat, ice cream and cheese their delicious richness.
  • why we need fats?    
  • Fats add flavour and a smooth pleasing texture to foods.Because they take longer to digest fats continue to let us feel full even after the proteins and carbohydrates have been empitied from the stomach.Fats also stimulited the intestied to release cholecystokinin , a harmon that suppresses the appetite and signals us to stop eating.
  • Fats and oils contain many different fatty acids that affect the body in various ways. They fall into two main categories: saturated and unsaturated fats.Food almost always contain both saturated and unsaturated fatty acids and are classified as saturated monounsaturated, or polyunsaturated depending on which fatty acids are present in the greatest concentration. Studies show that the type of fat you eat may be as important as how much you eat.
  • fish


  • Omega -3 fat high in fish
  • Saturated fats generally come from animal sources -meat, poultry, eggs,and dairy. The plant sources of saturated fats are coconut oil, palm oil, and palm kernel oil. A diet high in saturated fats can raise blood cholesterol levels.
  • Unsaturated fats can help lower LDL cholesterol levels when they replace saturated  fats in your diet.There are two types of unsaturated fats: mono-unsaturated and polyunsaturated.
  • Monounsaturated fats, which are liquid at room temperature, have been found to lower LDL-cholesterol levels. They are found predominantly in olive,canola, and peanut oils, as well as avocado, some nuts, and seeds.
  • There are two kinds of polyunsaturated fat:omega-3 and omega-6 fats.
  • Omega-3 fats are found in fatty fish such as salmon, mackerel, herring and sardines, as well as flaxsed, walnut, and canola oils and some never products such as omega-3 eggs.These fats help prevent blood clotting, which can trigger  a heart attack or stroke. They also help lower triglycerides, which can decrease your risk for heart disease.
  •      7 sources of good-for-you fats

    Olive oil

                      Monosaturated Fat source(olive oil)

  •             Olive oil
  •             Canola oil
  •             Nuts, especially almonds and walnuts
  •             Seeds
  •             Fatty fish
  •             Avocados
  •             Flaxseed oil
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