Why is it important to reduce fat intake?

The high fat contributes to excess weight, since a gram of fat has almost twice as many calories per gram than carbohydrates and proteins.

Whether you are trying to lose weight, lower blood cholesterol levels or simply eat healthier, you need to limit your intake of total fat.



Why most diets focus on reducing fat?


Fat gets all the attention for many good reasons. Consider these facts: The fat can raise cholesterol levels in the blood. Ahigh cholesterollevel is a major risk factor forheart disease.

In addition, some fatty foods (bacon, sausage and chips) often have fewer vitamins and minerals that low fat foods. (Note: Protein sources, especially red meat and dairy products often contain fat of lean meat, fish, skinless chicken, beans, tofu, low-fat yogurt, low fat milk, cottage cheese low fat and fish tuna packed in. water are good sources of low-fat protein.)

As mentioned, fat has about twice as many calories per gram than carbohydrates and proteins. One gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as carbohydrates or protein and fat for the same amount of calories.


Will I lose weight if I eat low fat diets?

It is true that a diet high in fat can lead to weight gain. But it takes more than just eating low fat foods for weight loss. You should also see the amount of calories you eat. Remember, extra calories even food fat or low-fat stored in the body as fat. Many times people replace high-fat foods rich in calories, like sweet foods and gain weight instead of losing weight.

To lose weight you need to burn more calories than you consume. You can achieve this goal by exercising and eating less fat and calories. Exercise burns calories. Consult your doctor before starting an exercise program or diet.


How much fat should I eat?

A style low-fat diet is important for maintaining a healthy weight and preventingheart disease. The American Heart Association recommends limiting total calories from fat to less than 30%. That’s about 65 grams of fat or less per day if you eat 2,000 calories a day.


How do I know how much fat I’m eating?

Learn about the foods you eat. Ads fat and calories for individual foods can be found in nutrition books at your local library and food packaging.

Read the nutrition labels on food packaging. Nutrition labels show the number of grams of fat per serving. Also show the daily fat percentage provided in each serving. In other words, if the daily percentage of fat per serving is 18%, each serving provides 18% of the total fat you should eat for the day. Choose a brand that has a lower percentage of fat. (The Percent Daily Value is based on a number of calories listed on the nutrition label, usually 2000. Your calorie needs may be higher or lower.)


Where do I start?

Eat a variety of foods low in fat to get all the nutrients you need.

Watch your calorie intake. Remember, “low fat” does not always mean “low calorie”.

Eat plenty of plant foods (such as grains, fruits and vegetables) and a moderate amount of food of animal origin (meat and dairy) to help control fat, cholesterol and calories.

Increase your physical activity to improve heart health and lose excess body fat.



What Goals Do I try to accomplish?

Reduce the total amount of fat you eat by 30% or less of your total daily calories. For a person who eats 2,000 calories a day, this would be 65 grams of fat or less per day.

Limit cholesterol intake to 300 milligrams (mg) or less per day.

Reduce saturated fats (animal fat, butter, coconut and palm oils) to less than 10% of total calories per day.