GROUP 3: FATS

FatWhy is fat important?

Everyone has to eat a certain amount dematières fat to stay healthy. Fat provides you energy and help you absorb vitamins from food tellesque vitamins A, D, E and K.

How much fat is enough? The amount of fat you should eat each day depends your age, your gender and your activity level. In general, men should set a target to consume about 65 GPAR day, while women should cover about 50 g. This usually means you have to choose foods low in fat and add to food that a small amount (2 to 3 tablespoons or 15 to 30 g.) Of Saturated fats each day – hydrogenated margarine , oil or vinaigrette.

What happens if I eat too much fat? Eat fat is good for your health. However, eating too often high-fat foods may cause you to gain weight because these foods are very high in calories. But overweight peutaugmenter your risk of diabetes;consume too much fat can also cause other health problems, including cancer and heart disease.

Choose good fats – fats are not all identical. Some are good for your health, some not. Some foods high in fat teneuren, like chips or cookies, offer little nutrition with the fat they contain. Conversely, nuts, seeds, avocados, salmon, sardines and cheese, which also contain a lot of fat, also provide important nutrients. Monounsaturated fats are good choices and ilscontribuent to lower rates cholesterol in the blood. We find monounsaturated fats in olive oil, and soy decanola and foods containing them, as well as in nuts and avocados. Polyunsaturated fats also help to lower cholesterol.Two specific types of polyunsaturated fat – the fatty acids omega 3 and omega 6 – are very important to your health. Omega 3 is found in fish, flaxseed, walnuts and canola oil. The seeds, safflower oil, sunflower, corn and soybeans, and foods that contain them are good sources of omega

6. Unhealthy fats Saturated and trans fats are poor choices mainly because they can increase the cholesterol levels in the blood. It is therefore very important to eat less saturated and trans fats. These fats are found mostly in animal foods such as sausages and bacon and dairy products teneurélevée fat such as butter, whipping cream, sour cream, cream cheese and dips for chips. Trans fats come mostly from huilesvégétales solidified by partial hydrogenation. Among the foods that contain it are, in particular the margarinedure, lard, donuts, Danish pastries, cookies, crackers, chips and several types of snack foods.

For Healthy Eating Tips for meals at home

• Use less butter, but add a small amount of non-hydrogenated margarine or oil each day. Make your own salad dressings with oil and ingredients like balsamic vinegar, garlic and herbs.

• Enhance the flavor of your foods such as mustard, ketchup, chutney (relish) and sauce cranberries. • Seek cooking methods such as fat-free baking, on the grill or in the microwave.

• Try low-fat desserts – a serving of cheesecake pie oude can hold 20 g fat. Replace these desserts with fruit crisps or homemade sorbet, which respectively comprise 5 g and 2 g of fat per 125 ml.

• Buy skim or 1% – 250 ml of whole milk contains 8 grams of fat, while the same amount of 1% milk contains only 3. If you are used to whole milk, gradually switch by first passing the 2% milk.