Macronutrients: fats

Macronutrients: fats

Introduction to Fats

• Fats are an essential macronutrient that provide energy and maintain body temperature.
• There are two main types: saturated and unsaturated fats.
• They are a key source of essential fatty acids, which the body needs but cannot produce itself.

Saturated Fats

• These are mainly found in animal products like meat and dairy.
• Too much saturated fat can raise cholesterol levels, leading to heart disease.

Unsaturated Fats

• There are two types: monounsaturated and polyunsaturated fats.
• Monounsaturated fats are found in foods such as avocados and olives. They can help reduce levels of bad cholesterol.
• Polyunsaturated fats, found in fish and seeds, provide essential omega-3 and omega-6 fatty acids.

Role of Fats in the Diet

• Fats provide a concentrated source of energy.
• They enhance the taste and texture of food, contributing to feeling of fullness.
• Fats assist in the absorption of fat-soluble vitamins like A, D, E, and K.

Health Implications of High Fat Diets

• Consuming too much fat can lead to obesity and related health problems like type 2 diabetes.
• High intake of saturated fats can lead to high cholesterol and heart disease.

Dietary Guidelines for Fats

• Aim for a balance of fats in your diet - not too much and not too little.
• Less than 11% of energy should come from saturated fats and trans fats should be avoided as much as possible.
• Increasing your intake of omega-3 fatty acids by eating more fish can be beneficial for heart health.