Fat is the most secure storage for energy of our body. Maintaining an appropriate percentage of body fat is crucial to our health, and fat is also essential for healthy skin, nails, and hair. But it is always wise to not go too far with fat intake, while it adds flavour to our food, too much fat intake can cause health risks. Fat should make up at least 10% and no more than 35% of your daily calorie intake.
Essentially, there are two kinds of fat: unsaturated and saturated.
Unsaturated fat is the “healthy” fat, it can be found in foods like:
- Fatty fish: salmon, trout, etc.
- Vegetable oil: avocado oil, olive oil.
- Nuts: cashews, almonds, walnuts, etc.
- Plant seeds: sunflower seeds, pumpkin seeds.
Saturated fats are found in small amounts in natural animal products, such as meat, poultry, and eggs. A diet high in saturated fat can increase the risk of heart disease and Type 2 diabetes.
However, moderate consumption of saturated fat from natural sources is not a concern, the real problem is the saturated and trans fat that exist in high amounts in processed foods:
- Fried food: french fries, donuts, deep-fried foods etc.
- Baked goods: cookies, cakes etc.
- Tropical oils: coconut oil, palm oil etc.
- Butter, shortening, heavy cream
Next time when you eat, you will be aware of the healthy and unhealthy fats on your plate and be sure to make wise choices for your food!