Diet and Nutrition 2022

Types of fat and sources in foodção

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Types of fat and sources in foodção
Types of fat and sources in foodção
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The main sources of good fats in the diet are fish and plant foods such as olives, olive oil and avocados. In addition to providing energy and protecting the heart, these foods are also sources of vitamins A, D, E and K, important to prevent problems such as blindness, osteoporosis and bleeding.

However, animal fats or hydrogenated fats, such as those present in meats, stuffed cookies and ice cream, are bad for your he alth because they are rich in saturated or trans fats, which favor the increase in cholesterol and the appearance of of atherosclerosis.

Recommended amount per day

The recommended amount of fat to be consumed per day is 30% of total daily calories, but only 2% can be trans fat and a maximum of 8% saturated fat, as these are unhe althy forms.

For example, a he althy adult with adequate weight needs to consume about 2000 kcal a day, with about 30% of this energy coming from fat, which gives 600 kcal. As 1 g of fat has 9 kcal, to reach 600 kcal you should consume about 66.7 g of fat.

However, this amount should be divided as follows:

  • Trans fat (up to 1%): 20 kcal=2 g, which would be achieved by consuming 4 slices of frozen pizza;
  • Saturated fat (up to 8%): 160 kcal=17.7 g, which can be found in 225 g of grilled sirloin steak;
  • Unsaturated fat (21%): 420 kcal=46.7 g, which can be achieved in 4.5 tablespoons of extra virgin olive oil.

Thus, it is possible to easily exceed the recommendation of fats in the diet, being careful that the main consumption is good fats.

Amount of fat in foods

The following table shows the amount of fat in the main foods rich in this nutrient.

Food (100g)

Total Fat

Unsaturated Fat (Good) Saturated Fat (Bad) Calories
Avocado 10, 5 g 8, 3 g 2, 2 g 114 kcal
Grilled Salmon 23, 7 g 16, 7 g 4, 5 g 308 kcal
Brazil nut 63, 5 g 48, 4 g 15, 3 g 643 kcal
Lineseed 32, 3 g 32, 4 g 4, 2 g 495 kcal
Grilled beef picanha 19, 5 g 9, 6 g 7, 9 g 289 kcal
Grilled Bacon 31, 5 g 20 g 10, 8 g 372 kcal
Roasted Pork Loin 6, 4 g 3, 6 g 2, 6 g 210 kcal
Stuffed Biscuit 19, 6 g 8, 3 g 6, 2 g 472 kcal
Frozen Lasagna 23 g 10 g 11 g 455 kcal

In addition to these natural foods, most industrialized foods include a lot of fatty acids, and to know exactly the amount of fat, you should read the labels and identify the value that appears in the lipids.

Main Sources of Unsaturated Fat (Good)

Unsaturated fats are good for he alth, and can be found mainly in foods of plant origin such as olive oil, soy, sunflower or canola oil, chestnuts, walnuts, almonds, linseed, chia or avocado. In addition, they are also present in sea fish such as salmon, tuna and sardines.

This group includes monounsaturated, polyunsaturated and omega-3 fats, which help prevent heart disease, improve cell structure and aid in the absorption of vitamins A, D, E and K in the intestine. Read more at: Fats good for the heart.

Top Sources of Saturated Fat (Bad)

Saturated fat is a type of bad fat found mainly in foods of animal origin, such as red meat, bacon, lard, milk and cheese. In addition, it is also present in large quantities in ready-to-eat industrialized products, such as stuffed cookies, hamburgers, lasagna and sauces.

This type of fat increases cholesterol and accumulates in blood vessels, which can cause veins to clog and increase the risk of heart problems such as atherosclerosis and heart attack.

Trans Fat (Bad)

Trans fat is the worst type of fat as it has the effect of increasing bad cholesterol and decreasing good cholesterol in the body, greatly increasing the risk of cardiovascular problems and cancer.

It is present in industrialized foods that contain hydrogenated vegetable fat as an ingredient, such as ready-made cake batters, filled cookies, margarines, packaged snacks, ice cream, fast food, frozen lasagna, chicken nuggets and micro-popcorn waves.

See other nutrients at:

  • Foods rich in carbohydrates
  • Protein-rich foods

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