Fat

Fats, also called lipids, provide the most energy per gram of any nutrient (9 calories per gram) and are the body's primary form of energy storage. Fats also help your body absorb fat-soluble vitamins. Additionally, essential fatty acids, linoleic acid (omega-6) and linolenic acid (omega-3), play critical roles in immune function and vision, and are also involved in cell membrane production.

Even though fats and oils are a necessary part of a healthful diet, the type of fat you consume is important. High intake of saturated fats, trans fats and cholesterol may increase the risk of coronary heart disease. More healthful are mono- and polyunsaturated fats, which are found in liquid vegetable oils including soybean oil, canola oil, olive oil, corn oil, safflower oil and foods such as walnuts, avocados, flaxseed and fatty fish (salmon, trout, herring).

Food & Beverage Sources

Many foods contain fat in varying amounts. Meat, poultry, fish, eggs, cheese, dairy products, baked goods, chocolate, salad dressings, oils, margarine, egg yolks, sauces, nuts, nut butters and avocadoes contain fat. Certain beverages such as milk (excluding skim milk), milk-based beverages, soy-based beverages also contain varying amounts of fat.

Recommended Intake Levels

Fat, like other nutrients, is necessary, but you can overdo it. Limit your daily fat intake to 20-35% of total daily calories. However, keep in mind that a diet too low in fat, less than 20% of calories, increases the risk of inadequate vitamin E and essential fatty acid intake. Also limit consumption of saturated and trans fats.

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