Diet Nutrition Information
Best Dietary Fats
Which Are The Healthiest Fats or Oils?
In simple terms, there are three basic types of fats:
At present, monounsaturated fats are considered to be healthier than polyunsaturated fats, because they reduce bad cholesterol (LDL). Polyunsaturated fat does this too, but it tends to reduce good cholesterol (HDL).
Oily Fish - Polyunsaturated Essential Fatty Acids (PUFAs)
Some fats are essential because we cannot manufacture them ourselves, and must be obtained in our diet. These healthy fats include the family of omega 3 and omega 6 fats, which are part of the polyunsaturated fat family. An excellent source of essential fatty acids is oily fish.
Monounsaturated Oil Best For Cooking
Oils high in monounsaturates are best for cooking. For example, olive oil has the highest oxidation threshold: meaning, it remains stable at higher temperatures and is not easily transformed into hydrogenated or saturated fat.
Unrefined Oils are Best
In general, the less refined the fat/oil, the healthier it is. Chemically processed oils are quite different from mechanically pressed oils (much better), and since pesticides often gather in oils, organic oils are best. The best oil is unrefined, mechanically pressed plant oil which is pesticide free and stored in opaque glass containers. Good choices include: hemp seed oil, flax oil, soy oil, extra virgin olive oil, wheatgerm oil and walnut oil.
Which Fats/Oils are Best for Weight Control?
From a calorie viewpoint, all oils are equally fattening. They contain about 120 calories per tablespoon.
How Much Fat to Eat?
We need regular fat in our diet, otherwise we cannot absorb the fat-soluble vitamins A,D,E and K. That said, US government food pyramid guidelines advise that fats should be eaten "sparingly". Most nutritionists and dieticians recommend a daily fat intake of no more than 30 percent of calories - that's about 50 grams of total fat, if you're following a 1600-calorie diet.
Restrict Saturated Fat Intake
Also, you should restrict your consumption of saturated fat, including hydrogenated or trans-fats,to a minimum - no more than 5-10 per cent of calories. This adds up to a maximum of 20g of saturated fat per day.
Dietary Fat Resources
Back to Diet
DIETING and WEIGHT MANAGEMENT
BEST DIET | Free Diet Plan | Diet Program to Lose Weight | How to Lose Weight | Calorie Needs | Weight Loss Advice | Free Diets - Special Conditions | Diet Questions | Diet Advice For Men | Best Online Diet Plan | Best Weight Loss Diet Plan | How to Lose Weight Fast | Do Diet Programs Work | Types of Weight Loss Programs | Diet Tips | Best Forum For Diet Support | New Diets and Dieting Articles | Obesity Advice | Weight Chart | Help to Lose Weight | Diet Pills Advice | Side Effects | Xenical Fat Blockers | Meridia Diet Pills | Do Weight Loss Pills Work | Laxatives to Lose Weight | Weight Management Guidelines | Surgery for Weight Loss | Health Risks | Gastric Bypass Diet | Eating Disorders | How to Stop Bingeing | Weight Loss & Exercise | Weight Loss After Pregnancy | Diet Recipes | Diet Newletter | Weight Loss Resources | Diet & Weight Loss Links
REVIEWS OF DIETS
Reviews of Diets | Atkins Diet | Cabbage Soup Diet | Cider Vinegar Diet | Fad Diets | Food Combining | Grapefruit Diet | High Fiber Diets | Jenny Craig Diet | Low Calorie Diets | Low Fat Diets | Low GI Diet | Metabolic Typing Diet | Peanut Butter Diet | Scarsdale Diet | South Beach Diet | Sugar Busters | Three Hour Diet | Weight Watchers Diet | Zone Diet | Weight Loss Diet Reviews
SPECIAL DIETARY NEEDS and FOODS
Diets for ADD/ADHD | Alcohol & Dietary Health | Diet For Alcoholics | Arthritis Diet | Blood Pressure Diet | Bodybuilding Diet | BRAT Diet | Cancer Diet | Candida Diet | Cholesterol Lowering Diet | Constipation Diet | Crohn's Disease | DASH Diet | Detox Diet | Diabetic Diet Tips | Gluten Free Diet | Healthy Heart Diet | High Protein Diets | Hyperactivity Diet | Indian Diet | Irritable Bowel Diet | Lactose Intolerance | Lactose-Free Non-Dairy Calcium | Low Sodium Diet | Medical Diet | Mediterranean Diet | Menopause Diet | Migraine Dietary Advice | PMS Diet | Renal Diet | Smokers Diet | Vegetarian
DIETARY NUTRITION, HEALTHY EATING, GLYCEMIC INDEX and CALORIES
Latest Dietary Guidelines | Healthy Diet | Diet For Children | Diet For Teens | Diet Nutrition Advice | Fat in Food | Best Fats | How Much Fat Needed | Guide to Glycemic Index | Guide to Glycemic Load | GI Per Food Serving | GI Values For Food Groups | Carbs & Glycemic Index | Low Carb Diets | Daily Carb Needs | How Much Fiber Needed | Folate Intake RDA | Calcium Intake RDA | Protein Intake RDA | Sugar Intake | Food Calorie Charts
Diet-i.com provides general information on healthy eating, special diets and weight loss programs, diet nutrition, diet pills and weight loss surgery. However no advice given here is intended as a substitute for professional medical advice. For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. Copyright 2001-2017 Diet Information. All rights reserved.