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CHECK YOUR NUTRITION STATS
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What Are Fats?
There are several types of fats, but all are made up of saturated, monounsaturated, and polyunsaturated fatty acids. Fatty acids are the organic "building blocks" of fats, and differ in the amount of hydrogen they contain. Saturated fatty acids contain the most hydrogen, and polyunsaturated fatty acids contain the least. Certain fatty acids cannot be produced by the body, and must be provided by the diet. Each of these fats has a different effect on the body, but all contain nine calories per gram.
The Functions of Dietary Fats
Dietary fats supply essential fatty acids, such as linoleic acid, which is especially important to children for proper growth. Fats are needed for maintaining healthy skin, regulating cholesterol metabolism, and as precursors of prostaglandins, hormone-like substances that regulate some body processes. Dietary fats are required to carry the fat-soluble vitamins A, D, E, and K, and aid in their absorption from the intestine. Fats also help the body use carbohydrates and proteins more efficiently.
Do Fats Affect Taste?
Our favorite foods share a common trait—they contain fats. Fats contribute important taste and textural qualities that are part of enjoying food. Neither the amount nor the type of fats in foods could be changed without changing the features that make a food appealing. Fats also help us feel satisfied following meals.
How Much Is Too Much Fat?
Because too much fat can increase the risk of heart disease, obesity and other health problems, health authorities recommend Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Thirty percent refers to your total calorie intake over time, not single foods or meals. The following chart will help you regulate your fat intake.
Calories Total grams fat Total grams saturated fat
1,600 53 or less 18 or less
2,000 65 or less 20 or less
2,200 73 or less 24 or less
Water (%)
Protein
Carbohydrates
Fiber
Ash
Phosphorus
Sodium
Vitamin A
Riboflavin
Vitamin C
Monounsaturated Fat
Cholesterol
Calories
Fat
Total Dietary Fiber
Calcium
Iron
Potassium
Thiamin
Niacin
Saturated Fat
Polyunsaturated Fat
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