Fat is one of the three main components of nutrition and, at 9 kilocalories (kcal) per gram, it is the most concentrated source of metabolic energy. In comparison, protein and carbohydrates provide only 4 kcal per gram.
Essential fatty acids are crucial for maintaining healthy skin, hair, and internal organs. Therefore, it is not a good idea to keep your fat intake as low as possible. Additionally, vitamins A, D, E, and K are fat-soluble—this means they can only be digested, absorbed, and transported in conjunction with fats.
Fats are broken down in the body into glycerol and free fatty acids to be used for energy and other functions.
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General Information: Fat
- Fatty acids are an excellent energy source for the heart and skeletal muscles.
- At least 15% of your daily energy intake should come from fat to support your organs, hair, skin, and other vital functions.
- The upper recommended limit for fat intake is around 35%.
- If a product contains 40g of protein, 40g of carbohydrates, and 30g of fat, it may seem like fat is the smallest portion. However, fat contributes more calories per gram, so it actually represents about 50% of the total energy.
- Always calculate nutrient percentages based on kilocalories, not grams. One gram of fat contains more than twice the energy of one gram of protein or carbohydrates.
Good Fats and Bad Fats
- Good Fats:
- Fish fat (e.g., Omega-3 – very good for brain function)
- Fat from nuts
- Fat from vegetables
- Neutral Fats:
- Milk fat
- Fat from meat (varies depending on the cut and preparation)
- Bad Fats:
- Coconut fat (contains a high amount of saturated fat and is often considered the least healthy)
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