Essential, but in moderation
What is FAT for?
Fat performs a variety of functions in the body. It is an energy source, transports fat soluble vitamins, protects our organs and also provides an ingredient to make hormones. A performance enhancing diet should contain 15-30% of total calorie intake. In grams, just multiply your caloric intake by 15-30% and divide by 9.
Example: 4000k cal diet X 25% (.25) = 1000 calories / 9 cal/g = 110g/day
Not all fats are created equal…
Saturated Fat
High fat versions of animal foods such as meat & poultry, whole fat dairy products, and butter.
Coconut, palm oil
Hydrogenated Fat (trans fat)
Chips
Cookies
Most snack foods and commercially baked goods made with “partially hydrogenated oil”
Margarine
Poly-Unsaturated Fat
Corn oil
Safflower oil
Soybean oil
Sunflower oil
Omega-3 fatty acids
Flax seed
Fatty fish (salmon, trout, halibut, albacore tuna)
Walnuts
Tofu
Soy nuts
Monounsaturated Fat
Canola & olive oil
Olives
Peanut oil
Avocados
Almonds
Macadamia nuts
Pistachio nuts
Cashews
Sunflower seeds
REMINDERS ABOUT FAT INTAKE:
- Remember that saturated fat (from high fat animal products), hydrogenated fat (trans-fats), coconut, and palm oils increase risk of cardiovascular disease.
- Monounsaturated, omega-3 fatty acids, and polyunsaturated fats can decrease risk of cardiovascular disease, and decrease inflammation.
- Try to trim all fat and/or skin from beef and chicken breast before cooking
- Limit or avoid foods that are fried, creamy salad dressings, mayonnaise, gravy, butter and margarine.
- Most fast food items are extremely high in fat, so make healthy choices (see fast food not fat food)