Day 5 Of 9 Knowing Nutrients

Fats
This is the 4 letter word, most look to avoid, often seen as a nutritional villain.  However consuming modest quantities of fat is essential for achieving a balanced diet and healthy metabolism.  The fat soluble vitamins (A, D, E, and K) can only be absorbed into our bodies when they are attached to fatty acids found in food.  Dietary fats also enhance the flavors of food, and improve satiety.  Stored fat insulates our bodies from cold temperatures, protects our organs, combines with proteins to form healthy cell membranes and contributes to hormonal function in women.

Most Americans consume more fat than is required by their body.  This often contributes to a high calorie intake and eventual weight gain.  Most people also eat too much of the wrong type of fat.

There are four types of fat:

Saturated fats come primarily from animal sources and are usually solid at room temperature.  Sources of saturated fat include high fat meat, whole milk, butter, and the skin of animals.  Eating a lot of foods high in saturated fats increases blood cholesterol and risk of heart disease.
Monounsaturated fats may protect against heart disease.  Olive oil and canola oil are good sources of these fats.
Polyunsaturated fats come from plant sources and are soft or liquid at room temperature.  Sources of these fats include: safflower, sunflower, corn and soybean oils. 
Trans fats are formed when polyunsaturated are artificially saturated to form margarine or shortening.  Trans fats can be fount in snack foods and baked foods.