Fats in Your Daily Diet

Balance.

Like proteins, carbohydrates, and alcohol, fats (especially good fats) should be eaten in moderation.  People can consume fats from animal products, oils, and processed foods, with processed foods being the least nutritious.  Consuming good fats as a part of a daily food plan are recommended because fat carries fat-soluble vitamins (such as vitamins A, D, and K), assists in the absorption of fat-soluble nutrients from vegetables, help calcium and magnesium absorption, and help to make food taste better and to feel more satiated (James, 2014).  Fat is also used at the cellular level.  According to Byrd-Bredbenner et al (2013), the body's cells break down triglycerides during lipolysis into free fatty acids and glycerol (p. 290).  The body uses fat and fatty acids as energy, but when there is an excess amount, the body stores it as fat in the adipose tissue, which if someone is trying to lose fat, is not the best eating method to choose.

If only a moderate amount is consumed, the body can trap some of the energy from fat and store it as adenosine triphosphate (ATP) which is the main form of energy the body uses (Byrd-Bredbenner et al, 2013, p. 280).  Some of the best sources of good fats include avocado, olive oil, coconut oil, nuts and seeds, grass-fed animals and animal products, and even the American Heart Association (2016) recommends eating fish containing omega-3 fatty acids at least twice a week since our bodies cannot produce the essential fatty acids.  Like stated before, everything needs to be in moderation.  The World Heart Federation (2016) states that diets high in saturated fats and trans fats lead to higher levels of cholesterol (higher risk of cardiovascular disease) than do unsaturated, polyunsaturated, and monounsaturated fats which are beneficial for heart health.  Last year, I was turned on to bone broth and its many benefits.  It has given me the collagen and other vitamins that help the skin, joints, and ligaments.  It also keeps you more satiated if you are fasting.  Ultimately, eating a salad with some avocado and a dressing with olive oil (as opposed to hydrogenated oils) can be very beneficial and should definitely be included in a daily food plan in moderation.

References

The American Heart Association (2016 January 20) The American Heart Association's Diet and Lifestyle Recommendations. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp

Byrd-Bredbenner et al. (2013) Wardlaw's Perspectives in Nutrition, 9th Edition. The McGraw-Hill Companies, Inc.

James, Abel. (2014 May 16) Chris Masterjohn: Good Fats vs. Bad Fats, 3 Key Fat-Soluble Vitamins, & Why Some Inflammation is Good. Retrieved from: http://fatburningman.com/chris-masterjohn-good-fats-vs-bad/

World Heart Federation (2016) Cardiovascular Disease Risk Factors. Retrieved from: http://www.world-heart-federation.org/cardiovascular-health/cardiovascular-disease-risk-factors/diet/