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How to control the fat intake

May 19, 2022BlogNutrition

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:

  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 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.

Examples:

  1. Whole milk with 3.5% fat looks low 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. 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
1200 23% 30 grams
1500 24% 40 grams
1800 25% 50 grams
2000 27% 60 grams
2200 28% 70 grams
2500 29% 80 grams
3000 30% 100 grams
4000 30% 135 grams

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
  1. Macdonald  fries small
  2. Medium size
  3. large
  1. 13 grams
  2. 20 grams
  3. 30 grams
  1. 250
  2. 380
  3. 570
  1. Soft drink Cola 8 fl ounce
  2. 12 fl ounce
  3. 20 fl ounce
  4. One liter bottle
  5. Two-liter bottle
  1. 0
  2. 0
  3. 0
  4. 0
  5. 0
  1. 100
  2. 150
  3. 250
  4. 400
  5. 800
Other foods
Quarter pound burger with cheese 26 grams 510

We will add more food with fat contents and calories.

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