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Fats are good. There, we've said it.
Despite the 'villian-isation' of fats in recent years, largely fueled by a need to allow the 'low-fat' industry to grow, fats are and should be here to stay. But too much of a good thing is bad and where fats are concerned, it is imperative to know what types of fats you are ingesting.
Daily energy requirement for a Sedentary Adult is 25g a day and the same for Children is 30-50g a day.
1. Saturated Fatty Acids (SFA): should not exceed 7%-10% of total calories/day
2. Unsaturated Fatty Acids:
1. Poly unsaturated fatty acids (PUFA): PUFA 5%-8% of total calorie/day
2. Mono unsaturated fatty acid (MUFA):10%-15% of total calories/day
- Trans Fats: to be avoided at all costs
Tips for Healthy Intake of Fats
To ensure you're eating the right kind of fat, here are some tips to keep in mind:
1. Variety - Change your cooking oil every 1 or 2 months or as per National Institute of Nutrition, use two different oils from different sources. Here are some possible combinations:
a. Groundnut/Seasame/Rice bran + Mustard
b. Groundnut/Seasame/Rice bran +Canola
c. Groundnut/Seasame/Rice bran + Soyabean
d. Palmolein + Soyabean
e. Safflower/ Sunflower + Palmolein + Mustard
f. Sunflower / Safflower + Palmolein / Olive
g. Safflower / Sunflower + Groundnut/Seasame/ Rice bran
2. Take double toned milk which has 1.5% fat and dahi (yogurt).
3. Saturated desi ghee and butter should be consumed, but in limited quantity.
4. Do not use Vanaspati, as it may contain Transfats.
5. Include dried nuts like almonds and walnuts. Substitute animal foods with nuts occasionally
6. Seeds are a great source of important fats. Load up on essential seeds like flax seeds, chia seeds, etc. or make a seed mix of your own.
7. Animal protein may be high on cholesterol and saturated fatty acids, so consume them in smaller quantities.
8. Cook and eat fresh. While consuming ready-to-eat foods, fast food, bakery products, check the labels and keep their intake to a minimum. Processed goods may contain trans fats, which should be avoided.
Healthy fats are absolutely crucial for your health which is why you shouldn't hesitate to introduce them into your daily diet. The quantity of fats you eat shouldn't exceed the recommended limit or like anything else you eat in excess, fats too will backfire, promoting obesity. Eat well, eat fresh and eat healthy. Read labels and choose healthy.
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