How to control the fat intake
Fats supply chemicals called essential fatty acids.
Fat intake in food in various forms is an issue for the developed world and the developing countries.
In the USA, Americans consume a lot of fat either in food or oil-cooked food. Most Americans get >40% of their calories from fatty foods.
Only 20% to 30% have a healthy life.
People believe that oil (Ghee) has good nutrition value in developing countries. After the delivery, most pregnant ladies are given oil 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.
Advantages of the fats:
Our body needs fats for:
- Healthy skin.
- Healthy cell growth.
- Fat transports some vitamins.
- It keeps food longer in the stomach, so one may not feel hungry.
- Fat stores in the body are a reserve supply of energy.
- Fats insulate your body from cold and heat.
- Fats cushions the vital organs.
Our body can make fats from carbohydrates, protein, and fats.
Required Fat intake for various age groups:
|Age group||Fat intake healthy range/day|
|Children||30 to 60 grams|
|Active teenagers||40 to 80 grams|
|Active men||40 to 80 grams|
|Women||30 to 60 grams|
|Healthy athletes||80 to 120 grams|
Butter, margarine, and oils are all fats.
Fats may be hidden in some foods like meat, fish, poultry, eggs, nuts and seeds, baked food, and dairy products.
- Whole milk with 3.5% fat looks low fat at 3.5 grams/100 mL.
- The 8-ounce cup contains 8 grams of fat.
- Two cups will contain 16 grams of fat.
- Ice cream, one scoop (3 ounces) will contain 5 grams of fat.
Most people think that 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 you can take fats according to the calorie intake/day.
|Calorie intake /day||% fat (of calories)||Fat in grams/day|
Please always look carefully at the nutritional facts on the food box. Most food gives per serving the amount of fat.
Most food use the following terms:
|Fat contents||Amount of the fat per serving|
|Low calorie||40 calories or less|
|light (lite) calorie||50% or less fat than the regular fat content|
|Low fat||3 grams or less of the fat|
|Reduced-fat||25% less than the regular contents|
|Fat-free||<0.5 gram of fat|
|Few or less calorie||At least <25% (fewer) calories than the regular fat|
Some of the examples:
|Type of the food||Fat contents||Calories|
|Different types of potato
|Fries (large size) 3 ounce||12 grams||220|
|Fries (small size) 3 ounce||15 grams||265|
|Potato chips 3 ounce||30 grams||450|
|Potato roasted 3 ounce||5 grams||155|
|Whole potato 3 ounce||0 gram||65|
|Quarter pound burger with cheese||26 grams||510|
We will add more food with fat contents and calories.