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January 2025
Eating Too Much or Too Little Fat?
Believe it or not, some dietary fat is needed for the body to carry out a number of vital functions. Fat is needed to form hormones, aid in wound healing, help to absorb nutrients, and to protect vital organs. Getting adequate fat in the diet plays a crucial role to ensure these functions are able to work properly. Although dietary fat is essential, the amount and type of fat are key.
Know Your Fats…
Not All Are the Same
Fats are divided into three main categories: monounsaturated, polyunsaturated and saturated (that includes trans-fats). Food with fat usually has a variety of fats.
The healthiest fats are mono and polyunsaturated. These fats are typically liquid at room temperature and generally come from plant sources. They include: olive, avocado, canola and peanut oils; and avocados, and most nuts and seeds. Omega-3’s are a type of polyunsaturated fat found in seafood such as: salmon, trout, tuna and herring.
Saturated/trans-fats can be detrimental to health. They can raise LDL-cholesterol and lower HDL-cholesterol, increasing the risk for heart disease. Saturated fats are generally solid at room temperature and are from animal products. Although palm and coconut oil are highly saturated. The major source of trans-fats are cakes, cookies, chips & crackers.
Too Much Dietary Fat
- May contribute to kidney stones, constipation and increased risk of heart disease.
- Make it difficult to meet fiber goals.
- Can impact the GI tract leading to abdominal pain, gallbladder issues, acid reflux and diarrhea.
- Fat is packed with calories, which can result in weight gain.
Too Little Dietary Fat
- Increases the risk of inadequate vitamin E and essential fatty acids (EFA). These fatty acids are vital for skin & brain health.
- May contribute to adverse changes in HDL-cholesterol and triglycerides.
- Possible deficiencies in fat-soluble vitamins A, D, E and K.
How Much Dietary Fat?
The recommended fat intake is between 20-35% of calories each day. The actual grams depend on your calorie needs to maintain a healthy weight.
Based on a 2000 calorie diet, this translates to 44-77gms of fat daily with no more than 22gms of saturated fat.
If your calorie needs are lower, the amount of fat will be lower.
LIMIT saturated fats to 10% or less of the total calories.
AVOID trans-fats: just say no to hydrogenated fats and oils.
PORTIONS: Be mindful of the serving size; if your portion is larger than the serving size, the fat will be more.
Read the Nutrition Facts Label
See how much fat you are getting. Check the serving size, since the information is based on that portion.
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