Elizabeth S. Reames, Charles, Sharman J.
Fats Overview
Fats and oils are an important part of a healthful diet, but the type of fat in the diet is what makes the difference. The benefits of fats and oils are:
Although there are many benefits from consuming fats and oils; there are also some risks. The risks include:
In an effort to decrease LDL (Low Density Lipoprotein) cholesterol in the blood, an individual should decrease intake of saturated fat and trans fat. Trnas fats increase LDL cholesterol levels. Additionally, individuals may need to decrease cholesterol intake. This is especially important for men who usually have higher intakes of cholesterol.
Trans fatty acids are produced in the partial hydrogenation of oils. New labeling law requires manufacturers to list trans fats on the label. Additionally, many food products are being reformulated to eliminate or reduce trans fats. At present, 80% of total intake of trans fats comes from processed foods and oils. So, it is important to remember to read the nutrition facts label.
Fats Key Recommendations
Key Recommendations for Specific Groups
Children and adolescents: Keep total fat intake between 30 percent to 35 percent of calories for children 2 to 3 years of age and between 25 percent to 35 percent for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
Where Should Healthy Fats Come From?
Most fats should come from polyunsaturated or monounsaturated fatty acids.
The Benefits of Fish
Recommended fish consumption to provide DHA and EPA omega-3 fatty acids:
2 servings (8 ounces) of fish per week. Consuming fish may reduce risk of mortality from coronary heart disease. The FDA advisory for women of childbearing age, pregnant women, nursing mothers and young children suggests to avoid some types of fish and shellfish and eat those lower in mercury.
Reducing Saturated Fats from the Diet
Let’s compare the food items and figure out how to reduce saturated fat from the diet:
Food Item Saturated Fat (grams)
1 oz. Cheddar Cheese 6.0
1 oz. low-fat Cheddar 1.2
3 oz. ground beef 6.1
3 oz. lean ground beef 2.6
1 cup whole milk 4.6
1 cup low-fat milk (1%) 1.5
1 croissant 6.6
1 bagel 0.2
1 tsp. butter 2.4
1 tsp. soft margarine with 0 trans fat 0.7
3 oz. fried chicken w/skin 3.3
3 oz. roasted chicken, no skin 0.9
To keep saturated fat below 10 percent of calories:
1600 calories consume 18 g or less
2000 calories 20 g or less
2200 calories 24 g or less
2500 calories 25 g or less
2800 calories 31 g or less
Carbohydrates Key Recommendations
The key recommendations for carbohydrates are:
Carbohydrates Overview
Carbohydrates are part of a healthful diet and provide many benefits to the body. Those benefits are:
Foods that are considered carbohydrates include starches, simple sugars and fiber. Additionally carbohydrates spares protein from energy use.
Types of Carbohydrates
For a quick review of carbohydrates, there are two types:
(Dietary fibers are composed of polysaccharides cellulose, hemicelluloses, pectins, gums and mucilages. The only noncarb component of dietary fibers are lignans, which include complex alcohol derivatives.)
Some food sources that provide carbohydrates are:
The higher the consumption of added sugars, the more difficult it is to consume enough nutrients without gaining weight. Available prospective studies show a positive association between the consumption of calorically sweetened beverages and weight gain. For this reason, decreased intake of such foods, especially beverages with caloric sweeteners, is recommended to reduce calorie intake and help achieve recommended nutrient intakes and weight control.
Some food sources that provide carbohydrates also provide fiber. The benefits of consuming those foods are:
Since constipation may affect up to 20 percent of people 65 or older, adults should choose foods rich in dietary fiber.
Carbohydrates and Oral Health
Sugars and starches contribute to dental caries by providing ideal conditions for bacterial fermentation in the mouth. Therefore, the frequency and duration of sugar and starch consumption are important factors. In an effort to reduce the risk of dental caries, it is recommended to takes steps to protect teeth. The best approaches to prevent dental caries are as follow: