How to Control Fat Intake

How to Control Fat Intake

1. Fats supply chemicals called essential fatty acids.
2. Fat intake in food in various forms is an issue for the developed world and the developing countries.
3. In the USA, Americans consume a lot of fat in food or oil-cooked food.  Most Americans get >40% of their calories from fatty foods.
   1. Only 20% to 30% have a healthy life.
4. People believe oil (Ghee) has good nutritional value in developing countries. After the delivery, most pregnant ladies are given a cooked dish (Halwa). The idea is that it provides nutrition to the pregnant lady. I believe the primary purpose of such oily food (Halwa) is to relieve constipation.

How to control fat intake

What are the advantages of the fats?

Our body needs fats for:

1. Healthy skin.
2. Healthy cell growth.
3. Fat transports some vitamins.
4. It keeps food longer in the stomach, so one may not feel hungry.
5. Fat stores in the body are a reserve supply of energy.
6. Fats insulate your body from cold and heat.
7. Fats cushion the vital organs.

• Our body can make fats from carbohydrates, protein, and fats.

Required Fat intake for various age groups:

• Butter, margarine, and oils are all fats.
• Fats may be hidden in foods like meat, fish, poultry, eggs,  nuts and seeds, baked food, and dairy products.

What are the examples of fats?

1. Whole milk with 3.5% fat looks low in fat at 3.5 grams/100 mL.
   1. The 8-ounce cup contains 8 grams of fat.
   2. Two cups will contain 16 grams of fat.
   3. One scoop (3 ounces) of ice cream will contain 5 grams of fat.

• Most people think low-fat food gives them less fat, and they may take double the amount. In the end, they will have more calories than eating a small serving of normal fat contents.

How much fat can you take according to the calorie intake/day?

• Please always look carefully at the nutritional facts on the food box. Most food gives per serving the amount of fat.

Most foods use the following terms:

Some of the examples of various foods according to their fat contents:

How will you control fat intake (How to Control Fat Intake)?

1. You can control the fats by the following precautionary measures:
2. Balanced diet:
   1. Try to take a small portion of the food.
   2. The best way is to use small plates.
   3. Add rich sources of foods that contain nutrients like fruits, meat, etc.
   4. Try to avoid processed foods, as these foods contain sugars. These foods also contain unhealthy fats.
   5. A healthy diet should have balanced nutrients like vitamins, protein, and fiber.
3. Addition of healthy fats: You can add healthy fats like:
   1. 1. avocados
      2. Nuts.
      3. Seed.
      4. Olive oil.
      5. Cheese.
      6. Whole egg.
      7. Fish.
      8. Chia seeds.
      9. Extra virgin oil.
   2. Avoid saturated and trans fats like fried foods, processed snacks, and bakery products.
   3. Do not take a maximum of 10% of the total calorie intake of saturated fats.
   4. Saturated fats found in red meats are not good for health.
4. Regular exercise:
   1. If possible, make a goal for your daily walk. That may be 5000 to 10,000/day. It depends upon you and your willpower to achieve that goal every day.
   2. Walking, running, and cycling are good forms of exercise.
   3. If you have the opportunity to swim, that is the best balanced exercise.
   4. It is recommended 150 minutes/per week of moderate-intensity exercise or 75 minutes/per day of vigorous exercise is recommended.
5. Hydration of the body:  Drink plenty of water.
   1. Some people recommend 8 glasses of water daily.
   2. Drinking enough water also keeps your skin healthy.
6. Avoid stress: Stress may be the cause of overeating and will lead to weight gain.
   1. Stress makes you lazy and may not allow you to do exercise, yoga, and other activities.
7. Regular sleep hours: Regular sleep of 7 to 8 hours is necessary for good health.
   1. It is believed that lack of sleep leads to hormonal changes and may be the cause of weight gain.
8. Regular checkup: Keep the weight record.
   1. Regular checkup of the weight is very important to keep control of the body weight.
   2. If you do not control the regular check, then you may not be able to find changes in your body system.