...Nutrition Breakdown...
In a 2,000-calorie diet, 600 caloried from total fats with no more than 200 of these calories coming from saturated fats.
In the body, FAT is STORED as FAT EASIER than Carbohydrates and Proteins.
Fat surrounds and cushion all the vital organs in the body. It helps to maintain body temperatures and is essential in making the fat-soluble vitamins A, D, E, and K available to our bodies. High fat diets shorten life. Excess fat consumption leads to the risk of coronary heart disease, obesity, and certain cancers. Fat intake should be limited to 30% or less of daily calories, with the most fat coming from mono- and polyunsaturated sources. Fat contains 9 calories per gram, total fat intake should be less than 67 grams per day. No more than 22 grams should be saturated.
A single fat is actually a number of chains, known as fatty acids, composed of carbon, hydrogen, and oxygen linked together. The individual fatty acids can be:
Saturated: not to exceed 10% of total daily calories. They have an adverse effect on serum cholesterol levels. Saturated fats become opaque in the cold, and the higher the temperature at which they stay hard, the more saturated they are. Animal fats are the major source of saturated fats in our diets. Coconut and Palm oils remain hard and white even at room temperature. Olive oil has 14% saturated fat.
Monounsaturated: Oils made up mostly of fatty acids that lack saturation. Olive oil and canola oils contain more monounsaturated fats than other oils. Peanut oil trails somewhat behind these. Olive oil becomes thick and translucent in the refrigerator. Getting it out of its container with some difficulty. Canola remains clear and pourable but becomes visibly thicker.
Polyunsaturated: include many vegetable oils. Safflower is the most unsaturated oil. Then there are sunflower, corn, soy, and cottonseed oils.