Why we need Fat in our diet:
Protection of Vital Organs
Cell membrane constituents
Precursors of bile, hormones and steroids
Fat soluble vitamin intake
Types of Fat:
Monounsaturated fats: Sources include avocado’s, olive oil, and almonds.
Polyunsaturated fat: Sources include flaxseed oil, walnuts and salmon.
Saturated Fats: Sources include animal fats, butter, coconut oil
Trans fats: Sources include bakery goods, fried foods, dough of frozen pizzas and most processed foods. These are fats we should try and limit in our dietary intake.
How much we need:
Upwards of 20% of our daily intake of calories from fats is considered healthy, just as long as it’s not so much to the point where we do not consume enough protein.
Also, it’s important to consider that Fat is very calorie dense (9kcal per gram of fat compared to 4kcal per gram of carbohydrate and protein). Therefore, when amount taken in isn’t monitored then it is easier to end up in a calorie surplus and put on weight.