Day 89

FATS AND OILS:
The Acceptable Macronutrient Distribution Range (AMDR) for fats is 20 to 35% of total energy intake.

What are the different types of healthy fats and oils?

Fats and oils are made up of basic units called fatty acids. Each type of fat or oil is a mixture of different fatty acids.

Monounsaturated Fatty Acids (MUFA) are found mainly in vegetable oils, nuts, seeds and some plant foods. They are liquid at room temperature.

Polyunsaturated Fatty Acids (PUFA) are found mainly in vegetable oils, fish and seafood. They are liquid or soft at room temperature. Omega-3 and omega-6 fatty acids are types of PUFA and are considered essential fatty acids because our bodies cannot make them, thus they must be obtained through the diet.

Saturated Fatty Acids are usually solid at room temperature and are found mainly in foods from animal sources like meat, dairy products and butter. Some vegetable oils such as coconut, palm kernel and palm oil are saturated.

Trans Fatty Acids are liquid vegetable oils that have been chemically processed to become solid at room temperature through the addition of hydrogen atoms. These hydrogenated and partially hydrogenated oils are used in some margarines and fried foods as well as to improve the flavor, texture and shelf-life of processed snack foods like cookies and crackers.

Which fats are recommended?

Emphasize consumption of monounsaturated and omega-3 fatty acids

Limit consumption of saturated and trans fats (listed as hydrogenated or partially hydrogenated vegetable oils on labels)

All foods containing fat have a mixture of polyunsaturated, monounsaturated, and saturated fatty acids. It is not feasible or desirable to completely eliminate one type of fatty acid from your diet.