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Essential Fat Intake

1 gram fat = 9 calories
  • Raw Nuts - Seeds
  • Nut Butters, i.e. Almond, Peanut, Hazelnut, Sesame
  • Olives
  • Olive Oil, Grapeseed Oil, Nut Oils
  • Flaxseed Oil / Flaxmeal
  • Fish Oils, i.e. Cod Liver
  • Butter - Small, Moderate Amounts
  • Margarine
  • Fried Foods
  • Fried Nuts
  • Partially Hydrogenated Fats
  • Foods That Have A Shelf Life
  • No Carbohydrates Alone
  • May Eat Protein Or Fat Alone
  • Be Careful Of Total Amount Of Calories Per Meal. Even If Balance Is Correct

What is fat?
  • Most highly concentrated energy source
  • Provides essential fatty acids
  • Slows the process of digestion
  • Decreases hunger between meals

Essential fatty acids must be obtained from food sources since the body can't metabolize them. There are three essential fatty acids:

  • linoleic
  • linolenic
  • arachidonic

  • These fatty acids serve functions related to tissue strength, cholesterol metabolism, muscle tone, blood clotting, and heart action.

    The best sources of cooking oils are from monounsaturated fats. These oils can be heated without damaging their structure. The best choices are unrefined, cold-pressed, extra virgin forms. It is best to store oils in the refrigerator to avoid becoming rancid.

    Saturated fat is a more solid, heavy fat, such as meat fats. Saturated fats are of animal origin. Unsaturated fat is less heavy, less dense, such as a liquid oil.

    Unsaturated fats are divided into two categories: monounsaturated and polyunsaturated. Monounsaturated fats are olive oil, peanut oil, canola oil (rapeseed), almonds, pecans, and avocados. Polyunsaturated fats are the vegetable oils: safflower, corn, cottonseed, and soybean. Fats from plant sources are usually unsaturated. Exceptions are coconut oil and palm oil, which are saturated. "Hydrogenation" is a process where unsaturated oils have been converted to a more solid form of fat to increase shelf life.

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