Though too much fat can be unhealthy, certain kinds of fat are good for us and
are an important part of a healthy diet.
What Are Fats?
Fats are nutrients in food
that the body uses to build nerve tissue (including the brain and nerves) and hormones.
The body also uses fat as fuel. If fats eaten aren't burned as energy or used as building
blocks, they're stored by the body in fat cells. This is the body's way of thinking
ahead: By saving fat for future use, it plans for times when food might be scarce.
Fat gives food flavor and texture, but it's also high in calories and excess amounts
of fatty foods can cause many health problems.
For kids and teens, desserts and snacks (including potato chips, chocolate, cakes,
doughnuts, pastries, and cookies) are a significant source of fat. Kids also get fat
from whole-milk products and high-fat meats, such as bacon, hot dogs, and fattier
cuts of red meat.
Fast-food and takeout meals tend to have more fat than home cooking; and in restaurants,
fried dishes are the highest in fat content. Fat also often "hides" in foods in the
form of creamy, cheesy, or buttery sauces or dressings.
However, healthy fats at the recommended daily amounts are an important part of
a nutritious diet for both kids and adults.
Why Are Some Fats Healthy?
Getting enough healthy fats is essential for growth and development. Young kids,
in particular, need enough of them in their diet to help the brain and nervous system
develop normally.
Besides supplying fuel for the body, fats:
- help the body absorb some vitamins (vitamins A, D, E, and K are fat soluble, meaning
they can only be absorbed if there's fat in a person's diet)
- are the building blocks of hormones
- insulate all nervous system tissues in the body
- help people feel full, so they're less likely to overeat
Fat is a great source of energy, but does have twice the amount of calories as
carbohydrates or protein. For
example, 1 gram of fat provides 9 calories, whereas 1 gram of carbohydrates or protein
provide 4 calories.
What Kinds of Fats Are in Food?
To help you figure out fats, here's a look at the three major types:
1. Unsaturated fats: Found in plant foods and fish, these are
seen as neutral or even beneficial to heart
health. Unsaturated fats are:
- monounsaturated, found in avocados and olive, peanut, and canola
oils
- polyunsaturated, found in most vegetable oils
- omega-3 fatty acids, a type of polyunsaturated fat found in oily
fish like tuna and salmon
2. Saturated fats: Found in meat and other animal products, such
as butter, shortening, lard, cheese, and milk (except skim or nonfat). Coconut oil
is also high in saturated fat, but it has a different structure than saturated fats
found in animal products. Coconut oil has become popular due to its health benefits;
however, olive and canola oils are more heart-healthy. Eating too much saturated fat
can raise blood cholesterol
levels and increase the risk of heart disease.
3. Trans fats: Found in some stick margarines, commercial snack
foods, baked goods, and some commercially fried foods. Trans fats (also called trans
fatty acids) are created when vegetable oils are hydrogenated (meaning that hydrogen
atoms are added to the fat molecule so they remain solid at room temperature). Trans fats can raise cholesterol and increase the risk of
heart disease. Food manufacturers must list trans fats on food labels, but may also
refer to them as "partially hydrogenated" oils on the ingredient list. Many companies
now make margarines (or vegetable oil spreads) without trans fats.