BAMAHJJ

sanguebom · Posted: Wed Oct 03, 2007 6:33 pm Post subject: Monitor your FAT intake

IMPORTANCE OF FAT - Fat Facts

Despite the negative publicity about fatty foods, we all need some fat in our diets. It's a good source of the calories we require to fuel our bodies and to keep us going when our energy demands suddenly increase.

• One gram of fat provides 9 calories of energy, while 1 gram of protein or carbohydrate offers only 4. In addition, FAT protects our organs, aids in the development of cell membranes and hormones, and insulates our bodies.

• With calories, the body works on a supply-and-demand system. If the daily calorie supply from food you've eaten meets the daily demand, all the calories from fats, proteins, and carbohydrates are converted to energy.

• Fat cells serve as energy warehouses for fat molecules, allowing your body to draw upon the stored fat when your demand for calories exceeds the daily supply from the food you consume.

• Fat should make up 30 percent of our daily caloric intake (1,500 – 2,00 calories per day).

• Excess fat in our bodies is linked to health problems such as hardening of the arteries and heart disease, to name just two.

• We can manage the body' s fat supply through exercise, which uses fat as fuel. So, to maintain a healthy balance in our bodies, we need to monitor our food intake and energy demands and add a daily dose of exercise.

• Remember to choose the Healthy fats to ensure a healthy and balanced diet.

• Eat primarily plant-based foods: fruits, vegetables, whole-grain breads and cereals, legumes (peas, beans, lentils, garbanzos, soy beans, tofu, soy products), nuts, and seeds.

• Eat less high-fat meats(fried chicken, bacon, hamburger, hot dogs, sausage, steak).

• Skinless poultry and fish are lower in saturated fat.

• Choose nonfat milk, yogurt, and dairy products.

• Limit high-fat baked products and desserts.

• Limit butter, gravy, and sauces made with animal or solid fats