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Dietary Fat - The Importance of Keeping Fat in Your Diet

Written by Diet Bites

Tips for dietary fat and getting fit for life.


Fat in the daily diet - it's an oxymoron at times. Do we really need fat? If so, why? And how much is a healthy amount?

Dietary Fat in the Daily Diet

"How many fat grams does that have in it?"

How many times have we had this line rammed down our throats over the last few years? Too many!

Some people will mow the word 'fat' completely out of their diet and end up looking like Uncle Fester in the process. This article explains why fat is one of the essential ingredients to a healthy dietů

Types of Lipids

There are so many different fat terms - saturated fat, polyunsaturated fat, monounsaturated fat, Trans fat. Scary, isn't it? However, that three-letter word plays a very significant, very vital part in our diet and overall level of health and fitness.

Most health associations and organizations recommend that you get no more than 30% of your calories from fat. This level is considered as 'minimal fat consumption'.

Generally, people are more concerned about getting too much fat into their diet rather than not enough. Although too much fat in the diet isn't healthy, too little fat can have some very serious consequences.

Fats and oils are a concentrated source of energy and are necessary for good health and fitness.

Side Effects of a Diet Too-Restrictive in Fats

These are some of the side effects that can occur when too much fat is trimmed from the diet:


- hair can fall out faster than fleas off of a turkey's back;

- if one is lucky and manages to keep their hair, odds are that it will lose luster and sheen;

- nails can become so brittle, or so hard and curly that they can be used as next year's Christmas ribbon;

- without fat, vital organs will lack cushion.

Dietary fats make up part of all body cells, help us maintain body temperature, and even delay hunger pangs.

Dietary Fat Distribution in Foods

Rather than placing the total emphasis on 'the amount of fat' contained in a particular food, it's wiser to place the emphasis on 'the types of fat' contained in a particular food. Reading those nutrition labels can assist greatly.

Avoiding foods that are mined with saturated and Trans fat grams is a brilliant - and yes, very healthy move. These are the two mean soldiers in the Dietary Fat Family and should be avoided when at all possible. These mean dudes love visiting fast food and fine dining restaurants, so dieter beware. Always request a nutrition guide before placing your order, when available. If not, ask your waiter about the less fatty menu suggestions.

Fats in the form of monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond and the avocado.

Polyunsaturated fat is valued for its ability to help lower total cholesterol. Safflower oil has the highest amount of polyunsaturated fat of all the common varieties of oil.

As we can see, some fats can actually assist in obtaining a higher level of health - when used in moderation. Too much of anything is almost-never a good thing, particularly when it involves the food and drink that we choose to place into our daily diet - or our weight loss plan.

In Summary: For optimum fitness, get your daily intake of fat, exercise, drink plenty of water and take those vitamins. It's health insurance at its best.

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