Fats are important part of your diet but some types are healthier than others. Choosing healthy fats from vegetable sources more often than less healthy types from animal products can help lower your risk for heart attack, stroke, and other major health problems. Fats are a type of nutrient that you get from your diet. It is essential to eat some fats, though it is also harmful to eat too many. The fats you eat give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going.
The name fat may make it sound like something you shouldn’t eat. But fat is an important part of a healthy diet. Fat from your diet gives you energy. As a bonus, fat in food helps you feel full, so you don’t eat too much. Some foods, including most fruits and vegetables, have almost no fat. Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef. You might see ads for foods that say they’re “low-fat” or “fat-free. But nutrition experts are finding that fats are more complicated. Some people who cut back on fats end up eating a lot more sugar and carbohydrates, and that’s not good for you. Some kinds of fat are better than others and are actually good for your health.
Foods high in fat are usually high in kilojoules which means they are more likely to increase body fat. Omega-6 fatty acids are mainly found in nuts, seeds and plant oils such as olive, corn, soy and safflower. Australian Dietary Guidelines. Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss. Even women who aren’t planning to have a baby should increase their folate intake in case of unplanned pregnancy Steer clear from fried food and choose grilled instead. Take control of portions by following this simple rule — a half of our plate can be taken up with a variety of vegies, a quarter with cereals and grains, and a quarter with meat and alternatives meat, fish, tofu, legumes. Oils that are minimally processed can be a healthy source of fat as well, and whole grains such as brown rice, wheat and oatmeal have small amounts of healthy fat too. For example, meat, fish and vegetables can be roasted in the oven — put meat on a rack with a dish underneath to collect oil and fat.