FACTS FATS
W
about
e need fat in our diets in the right form and amount to maintain our physical, mental and emotional health.
Below are some tips to ensure that you are ingesting both the right types and the right amounts.
Daily Requirements
3 servings a day for females (Serving size 1 teaspoon); 5 servings for males
Purpose of Fats
Fats transport vitamins A, D, E and K and are required in order for the body to utilize these vitamins. Two important essential fatty acids—linoleic and alpha linolenic acid—cannot be manufactured by the body and both are required to maintain our immune system, circulation, hormones and skin. Inadequate intake of essential fatty acids can cause or aggravate acne, dandruff, dry hair and skin, diarrhea, weak nails, allergies and menstrual disorders. Linoleic fatty acid is common but alpha linolenic acid is
harder to get in our diets as it is easily destroyed by processing. Alpha linolenic acid can be found in raw walnuts, flaxseed oil (best source) and rapeseed which is used to make canola oil.
Types of Fat
Saturated • All animal fat including dairy products • Excessive amounts linked to high cholesterol and some types of cancer
Polyunsaturated • Found in vegetable oils (corn, safflower, sesame, flaxseed oil and oily fish.) • Too much may be linked to certain cancers • Flax seed and fish oil are needed for brain development and may reduce risk for heart disease and cancer
Monounsaturated • Found in olive, canola and peanut oils • Those who eat mainly monounsaturated fat have lower risk of heart disease and cancer • Olive Oil contains antioxidants
Trans Fat • Also known as hydrogenated vegetable oil • Found in margarine, chips, crackers, cookies, donuts and fried fast food
MARCH 2007 39
• Raises LDH ("bad" cholesterol) and low- ers HDL ("good" cholesterol)
• Too much can interfere with fetal development
and increase the risk of breast cancer Choosing Fat
• Use all fats sparingly and do not exceed 4-5 servings/day • Get about 1/2 of fat from flaxseed and canola oils • Get about 1/2 from pure virgin olive oil • Reduce consumption of partially hydrogenated oils • Read your labels!
Resource: Reisman, Rose. Sensationally Light Pasta and Grains; Turner, Lisa. Meals that Heal.
Submitted by Cheryl Laudenbacher, RN is owner of C-alterna- tives Aromatherapy LLC. She can be reached at 336-292-6846, or visit
www.c-alternatives.com
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