Dietary Fats Author: Dr. Rasika Phutane
Jun 14, 2015
Dietary Fats
Author: Dr. Rasika Phutane
A Balanced Diet
1. MACRONUTRIENTS:- a) Carbohydrates: 55 - 60% b) Proteins : 20% c) Fats: 15 – 20 %2. MICRONUTRIENTS:- a) Vitamins: i)Vitamins A,D,E,K- ii)Vitamins B & C-Water Soluble b) Minerals3. ADEQUATE FLUIDS AND FIBERS
Dietary Fats- Why Are They Essential?
Concentrated source of energy
Carrier of fat soluble vitamins
Provides 2 essential fatty acids
Insulates vital organs from injury
Help to fight against Infections
Improves taste of your food
Dietary Fats – Know The “H” Types Of Fats1. HEALTHIER FATS:- Monounsaturated Fats Polyunsaturated fats Essential fatty acids – Omega 3 & Omega 6 types
2.HARMFUL FATS:- Saturated fats
Trans fats(hydrogenated fats)
Dietary Fats - SourcesHEALTHIER FATS
1.MONOUNSATURATED - Olive oil- Canola oil- Peanut oil- Groundnut oil- Nuts - Avocados
2.POLYUNSATURATED - Safflower oil- Sunflower oil - Soya bean & Corn oil - Walnuts - Soymilk - Sunflower, Sesame,
Pumpkin seeds
Dietary Fats - Sources
3. OMEGA 3 FATS :-- Flax seeds and oils- Sunflower seeds- Sesame seeds- Soya beans- Fatty fish – salmon- Walnuts- Tofu- Canola oil
Dietary Fats - SourcesHARMFUL FATS
1.SATURATED FATS
- Red Meat - Coconut and Palm oil - Whole fat dairy
products - Lard, Pizza, Ice creams - Chicken with skin
2.TRANS FATS :- - Baked foods- Fried foods (French
fries)- Snack foods(Chips)
- Vegetable shortening
Dietary Fats – Benefits Lowers blood cholesterol, triglycerides, LDL levels
Increases HDL (good cholesterol)
Lowers high Blood Pressure
Lowers risk of Heart Diseases
Lowers risk of type 2 DM
Increases Insulin sensitivity
Dietary Fats – Risks Obesity
Dyslipidemia
Atherosclerosis
Hypertension
Diabetes & Complications
Coronary Artery Disease
Stroke
Arthritis
Choosing Healthy Fats - Guidelines Eat omega 3 fats everyday
Snack on fruit, nuts and seeds
Try to eliminate trans fats from your diet
Limit your intake of Saturated Fats
Opt for a diet that’s rich in whole grains, fruits and vegetables
Eat less red meat. Replace with fish & chicken
Do not eat fast food or limit to once a month
Choosing Healthy Fats - Guidelines Be a trans fat detective. Check the labels for
partially hydrogenated oil on packaged food items.
Low Fat Cooking Tricks Prefer vegetable oils for cooking like olive or canola oil
Cook in low fat ways – Roast, boil, grill, microwave, steam instead of frying
Enjoy salad dressings low in fat
Prepare tomato-based sauces for pasta instead of cream-based sauces.
Use non stick pans or cooking sprays
Use 500ml oil / person / month (3-4 teaspoonful per day)
Remember this………
“While it is nearly impossible to remove fat completely from the diet and it would also be unhealthy to do
so.”
“Don’t go no fat, go good fat.”
Know More About Know More About Diabetes Management Plan
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