Dietary Fats

Author: Dr. Rasika Phutane

A Balanced Diet

1. MACRONUTRIENTS:- a) Carbohydrates: 55 - 60% b) Proteins : 20% c) Fats: 15 – 20 %2. MICRONUTRIENTS:- a) Vitamins: i)Vitamins A,D,E,K- ii)Vitamins B & C-Water Soluble b) Minerals3. ADEQUATE FLUIDS AND FIBERS

Dietary Fats- Why Are They Essential?

Concentrated source of energy

Carrier of fat soluble vitamins

Provides 2 essential fatty acids

Insulates vital organs from injury

Help to fight against Infections

Improves taste of your food

Dietary Fats – Know The “H” Types Of Fats1. HEALTHIER FATS:- Monounsaturated Fats Polyunsaturated fats Essential fatty acids – Omega 3 & Omega 6 types

2.HARMFUL FATS:- Saturated fats

Trans fats(hydrogenated fats)

Dietary Fats - SourcesHEALTHIER FATS

1.MONOUNSATURATED - Olive oil- Canola oil- Peanut oil- Groundnut oil- Nuts - Avocados

2.POLYUNSATURATED - Safflower oil- Sunflower oil - Soya bean & Corn oil - Walnuts - Soymilk - Sunflower, Sesame,

Pumpkin seeds

Dietary Fats - Sources

3. OMEGA 3 FATS :-- Flax seeds and oils- Sunflower seeds- Sesame seeds- Soya beans- Fatty fish – salmon- Walnuts- Tofu- Canola oil

Dietary Fats - SourcesHARMFUL FATS

1.SATURATED FATS

- Red Meat - Coconut and Palm oil - Whole fat dairy

products - Lard, Pizza, Ice creams - Chicken with skin

2.TRANS FATS :- - Baked foods- Fried foods (French

fries)- Snack foods(Chips)

- Vegetable shortening

Dietary Fats – Benefits Lowers blood cholesterol, triglycerides, LDL levels

Increases HDL (good cholesterol)

Lowers high Blood Pressure

Lowers risk of Heart Diseases

Lowers risk of type 2 DM

Increases Insulin sensitivity

Dietary Fats – Risks Obesity

Dyslipidemia

Atherosclerosis

Hypertension

Diabetes & Complications

Coronary Artery Disease

Stroke

Arthritis

Choosing Healthy Fats - Guidelines Eat omega 3 fats everyday

Snack on fruit, nuts and seeds

Try to eliminate trans fats from your diet

Limit your intake of Saturated Fats

Opt for a diet that’s rich in whole grains, fruits and vegetables

Eat less red meat. Replace with fish & chicken

Do not eat fast food or limit to once a month

Choosing Healthy Fats - Guidelines Be a trans fat detective. Check the labels for

partially hydrogenated oil on packaged food items.

Low Fat Cooking Tricks Prefer vegetable oils for cooking like olive or canola oil

Cook in low fat ways – Roast, boil, grill, microwave, steam instead of frying

Enjoy salad dressings low in fat

Prepare tomato-based sauces for pasta instead of cream-based sauces.

Use non stick pans or cooking sprays

Use 500ml oil / person / month (3-4 teaspoonful per day)

Remember this………

“While it is nearly impossible to remove fat completely from the diet and it would also be unhealthy to do

so.”

“Don’t go no fat, go good fat.”

Know More About Know More About Diabetes Management Plan

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