Weekly Nutrition Nuggets from Cindy Murphy, RD
Has anyone noticed the low fat diet craze that’s been going on for the last 20 years? Look around and tell me if you think it’s working. Well the skinny on fat is this…please read to the end it’s an easy read.
Fat provides satiety (makes you feel full) and it makes your food taste good.
Another very important function of fats is the transportation and use of vitamins A, D, E, K, and for other substances which are fat soluble. Without fat in the diet, those vitamins would not be able to function. This would result in severe problems with eyesight, skin, nail formation, blood clotting, kidney function, bone growth and repair, reproductive functions, and cellular energy. Additionally, some of the fatty acids that make up fats are absolutely necessary for life. They are called essential fatty acids (or EFAs), because they must be eaten. Sorry I got off on a tangent.
Fats provide a lot of energy in the form of calories.
Fat is essential for brain function. Fat, in the form of structural body fat, provides important protection for the vital internal organs.
Fat is a fairly poor conductor of heat, body fat in the subcutaneous tissues (under the skin) acts as insulation, and tends to prevent loss of body heat.
Fats are required for brain structure.
Substances made from fats also provide the covering for nerves, and thereby allows nerves to carry the impulses necessary to function.
Fat provides the makeup of the walls of cells, the cell membranes, which are required to allow the passage in and out of essential chemicals.
Fats are part of the structure of the skin which literally holds us together. The skin is often overlooked as being important for existence, but consider what would happen if the skin were to 'come apart' like old fabric.
Fats are necessary for the production of hormones to regulate and initiate body activities.
Another function of dietary fats is the stimulation of the flow of bile, and the emptying of the gallbladder. Bile, is important in the body's elimination of the waste products created by the normal breakdown of red blood cells. If the bile does not leave the gallbladder as it should, gallstones may form.
Fat is absolutely necessary for milk production in nursing mothers, and is required during pregnancy for the proper development of the child.
Fat is also necessary for the normal body development of children, once born.
Whew! Now you’re wondering why everyone keeps telling you not to eat fat. Well, I’m not telling you to go and eat all the fat you want.
Fat should make up about 30% of your daily calorie intake. So how much is that? Well this is where things start to get complicated. My suggestion is to:
Use olive oil, safflower oil, corn oil or real butter in moderation. Eat fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna which are high in omega-3 fatty acids. Have an avocado with your salad or sandwich and yes go ahead and eat some coconut, almonds, peanuts, macadamia nuts, hazelnuts, pecans, and cashews. Have a peanut butter sandwich. Organic beef is as lean as chicken and you need the red meat for iron. Use the palm of your hand to measure the serving of protein you are eating as a guide. Most importantly eat a variety of fats. Mix it up, go crazy you might notice that you are not as hungry throughout the day and you don’t crave food or find yourself searching for snacks!
Keep it simple,
Cindy Murphy, R.D.
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