Dietary fats
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Dietary Fats
Author: Dr. Rasika Phutane
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A Balanced Diet
1. MACRONUTRIENTS:- a) Carbohydrates: 55 - 60% b) Proteins : 20% c) Fats: 15 – 20 %2. MICRONUTRIENTS:- a) Vitamins: i)Vitamins A,D,E,K- ii)Vitamins B & C-Water Soluble b) Minerals3. ADEQUATE FLUIDS AND FIBERS
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Dietary Fats- Why Are They Essential?
Concentrated source of energy
Carrier of fat soluble vitamins
Provides 2 essential fatty acids
Insulates vital organs from injury
Help to fight against Infections
Improves taste of your food
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Dietary Fats – Know The “H” Types Of Fats1. HEALTHIER FATS:- Monounsaturated Fats Polyunsaturated fats Essential fatty acids – Omega 3 & Omega 6 types
2.HARMFUL FATS:- Saturated fats
Trans fats(hydrogenated fats)
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Dietary Fats - SourcesHEALTHIER FATS
1.MONOUNSATURATED - Olive oil- Canola oil- Peanut oil- Groundnut oil- Nuts - Avocados
2.POLYUNSATURATED - Safflower oil- Sunflower oil - Soya bean & Corn oil - Walnuts - Soymilk - Sunflower, Sesame,
Pumpkin seeds
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Dietary Fats - Sources
3. OMEGA 3 FATS :-- Flax seeds and oils- Sunflower seeds- Sesame seeds- Soya beans- Fatty fish – salmon- Walnuts- Tofu- Canola oil
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Dietary Fats - SourcesHARMFUL FATS
1.SATURATED FATS
- Red Meat - Coconut and Palm oil - Whole fat dairy
products - Lard, Pizza, Ice creams - Chicken with skin
2.TRANS FATS :- - Baked foods- Fried foods (French
fries)- Snack foods(Chips)
- Vegetable shortening
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Dietary Fats – Benefits Lowers blood cholesterol, triglycerides, LDL levels
Increases HDL (good cholesterol)
Lowers high Blood Pressure
Lowers risk of Heart Diseases
Lowers risk of type 2 DM
Increases Insulin sensitivity
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Dietary Fats – Risks Obesity
Dyslipidemia
Atherosclerosis
Hypertension
Diabetes & Complications
Coronary Artery Disease
Stroke
Arthritis
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Choosing Healthy Fats - Guidelines Eat omega 3 fats everyday
Snack on fruit, nuts and seeds
Try to eliminate trans fats from your diet
Limit your intake of Saturated Fats
Opt for a diet that’s rich in whole grains, fruits and vegetables
Eat less red meat. Replace with fish & chicken
Do not eat fast food or limit to once a month
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Choosing Healthy Fats - Guidelines Be a trans fat detective. Check the labels for
partially hydrogenated oil on packaged food items.
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Low Fat Cooking Tricks Prefer vegetable oils for cooking like olive or canola oil
Cook in low fat ways – Roast, boil, grill, microwave, steam instead of frying
Enjoy salad dressings low in fat
Prepare tomato-based sauces for pasta instead of cream-based sauces.
Use non stick pans or cooking sprays
Use 500ml oil / person / month (3-4 teaspoonful per day)
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Remember this………
“While it is nearly impossible to remove fat completely from the diet and it would also be unhealthy to do
so.”
“Don’t go no fat, go good fat.”
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