What are Fats? It is one of the three main components of our food. Fats are made up of long chain organic acids called fatty acids. Fat are important for almost all hetertrophs(organism which cannot fix carbon and feed on other organism for carbon) structurally as well as metabolically. Fats are necessary for absorbing fat soluble vitamins. A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids such as omega-3 – "essential" because the body can't make them itself. Little kids, especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly.That's why toddlers need to drink whole milk, which has more fat, and older kids can drink low-fat or skim milk. Cutting down on fats is not all good because you might unknowingly cut down on essentials fats for your body. Fat is not the only culprit that makes you overweight. The mechanism is fairly simple you eat more energy than your body needs the body converts into stored energy in the form of fats.Fats and oils do not easily dissolve into the watery digestive juices of the intestinal tract. Bile, produced by the liver and stored in the gallbladder, can attach to molecules of both water and fat. Bile breaks up conglomerations of fat in the digestive tract into smaller emulsified particles, where lipase, a fat-digesting enzyme, can break it down. The broken down fat particles -- fatty acids and cholesterol -- are absorbed through the intestinal walls into the bloodstream, where they accumulate in the chest veins and are then carried to fat-deposit areas throughout the body to be stored and used for fuel when necessary.
Choosing Foods with Healthy Fats
1. Use liquid plant oils for cooking and baking. Olive, Canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or roasted vegetables with an olive oil-based vinaigrette.
2. Ditch the trans fat. In the supermarket, read the label to find foods that are trans-fat free. The label should say “0” (zero) on the line for trans-fat; you should also scan the ingredient list to make sure it does not contain partially hydrogenated oils. In restaurants that don’t have nutrition information readily available, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans-fat—many already have.
3. Switch from butter to soft tub margarine. Choose a product that has zero grams of trans-fat, and scan the ingredient list to make sure it does not contain partially hydrogenated oils. Even better, use a liquid plant oil whenever possible; refrigerated extra virgin olive oil makes a great spread for toast.
4. Eat at least one good source of omega-3 fats each day. Fatty fish (such as salmon and tuna), walnuts, and canola oil all provide omega-3 fatty acids, essential fats that our bodies cannot make. Omega-3 fats, especially those from fish, are very beneficial for the heart. Read more about omega-3 fatty acids and why they are so important to good health.
5. Cut back on red meat, cheese, milk, and ice cream. Red meat (beef, pork, lamb) and dairy products are high in saturated fat. So eat less red meat (especially red processed meat, such as bacon), and choose fish, chicken, nuts, or beans instead. If you do eat red meat, choose lean cuts and keep the amounts low.
Low-fat and reduced-fat cheeses are often not so low in fat—and are often higher in sodium than regular cheese. So it is best to choose the cheese you like and savor it in small amounts.
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