We all know that a good diet can influence our health and the willingness we have to face the day-to-day. The secret is not just eating fruits and vegetables. Rather, eat a balanced diet with all foods in the right amounts. That’s because our bodies need a little of each food for us to have a healthy life.
However, fat is seen as a big villain these days. Most people live wanting to burn it out of their lives. And at the same time, some people say that it can be part of a diet. So it’s not surprising that people are confused about whether or not to eat fat.
Some fat is essential in the diet because it gives energy and helps people absorb certain vitamins, such as vitamins A, D, and E. However, there are many types of fats, and eating these many types can be harmful to health. health.
Unsaturated fats are known as “good” fats and are important in helping a person lower cholesterol and keep a healthy heart. This type of fat can be found in foods such as avocado, olive oil or peanut oil and fish.
So-called saturated fats can be bad when eaten in excess, which can increase cholesterol and the risk of heart disease. Another type of fat that can raise cholesterol levels is trans fats. Foods that have this kind of bad fat are butter, cheese, bacon, crackers and fried foods.
Several health authorities around the world agree that fat is an important part of a healthy diet, but that people only need to consume a few calories a day from fat .
As per the WHO recommendation, people do not have to get more than 30% of their daily calories from fat. And of those, 10% of daily calories should be from saturated fats and less than 1% from trans fats.
The recommendations given by the UK are practically the same. But it limits saturated fats to 10% of your daily caloric intake. This amount is approximately 30 grams per day for men and 20 grams for women.
In Europe, health recommendations suggest that fat should be between 20 and 35% of a person’s total daily calories. Nor are there any recommendations as to how many calories should come from saturated or trans fats. The only recommendation is that they should be limited.
Meanwhile, in the US, people are advised to limit their consumption of saturated fat to less than 10% of daily calories.
With these recommendations it is possible to see that, as much as there seems to be an agreement on the amount of fat that people should eat, the small variations and differences in the amounts of fat that should be ingested explain this confusion about whether or not people should eat fat and how much to eat.
According to research, people should get approximately one-third of their energy from fat. And two-thirds should be unsaturated fats. Of course, some food sources will have different types of fat.
The easiest way to make sure you’re eating enough of the right fats is to avoid foods that have saturated and trans fats, such as butter, hard cheeses, pies, cookies, candy, cakes, processed meats and French fries. Also because, in addition to fats, these foods are also rich in salt, carbohydrates and sugars.
So, it is recommended to try to include healthy sources of fat, such as avocados, olive oil, nuts and fish. Eating these foods will ensure that you not only eat enough fat, but that you are also sure you are eating the right kind of fat.