Essential Fat Intake
||1 gram fat = 9 calories
- Raw Nuts - Seeds
- Nut Butters, i.e. Almond, Peanut, Hazelnut, Sesame
- Olive Oil, Grapeseed Oil, Nut Oils
- Flaxseed Oil / Flaxmeal
- Fish Oils, i.e. Cod Liver
- Butter - Small, Moderate Amounts
- 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
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
These fatty acids serve functions related to tissue strength,
cholesterol metabolism, muscle tone, blood clotting, and heart
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
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