Know your fats — and eat them in moderation

March is National Nutrition Month®. The following article provides information on an essential nutrient — fat — which is often over-consumed and usually misunderstood.  We tend to eat too much fat and the wrong kinds, which may increase our health risks.

By its very name, "fat" implies that it's not good for you. While it's true that fat contributes twice as many calories per gram as protein or carbohydrates, it is a required nutrient that should be included — in limited doses — in one's daily diet. That's because fatty acids support a number of functions, including growth in children, healthy skin, hormone production and the absorption of essential vitamins and minerals.

But not all fats are created equal. For example, monounsaturated fats and polyunsaturated fats are preferred because they do not raise low-density lipoprotein (LDL) or "bad" cholesterol. 

On the other hand, the American Heart Association warns that saturated fat, trans fat, and dietary cholesterol can raise LDL cholesterol levels in the blood and lower your high-density lipoprotein (HDK) "good" cholesterol. This imbalance can cause the arteries to become clogged and increases the risk of developing heart disease and stroke.

Read and understand labels
The 2005 Dietary Guidelines for Americans, produced by the U.S. Department of Health and Human Services, recommend that individuals limit their total fat intake from 20 percent to 35 percent of calories. The guidelines also state that most fats should come from foods that provide polyunsaturated and monounsaturated fatty acids. See "How Much Fat is Too Much" 

One way to better understand fat content in the foods you eat is to read and interpret the nutrition facts labels that are appear on most all packaged foods.  Such labels indicate a product's total fat, including the percentage and number of grams of saturated fats.  As of this year, the Food and Drug Administration (FDA) now requires food companies to list out grams of trans fat content separately from saturated fats. Under new rules, consumers can see how much saturated fat, trans fat, and cholesterol are in foods they choose, if the amount of such fats is at least 0.5 gram per serving.

Note that the FDA extended the trans fat deadline for certain companies on request. So, the American Heart Association cautions that just because trans fat does not appear on a particular label, at least for now, it does not mean that the product is completely free of trans fats.

*Source: www.MyPyramid.gov. (The U.S. Department of Agriculture) Amounts shown are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

For more information on fats, go to www.MyPyramid.gov, www.americanheart.org, and www.healthierus.gov/dietaryguidelines.