Visible or not, almost all food contains fat in varying amount. Foods in which fat is obvious: butter, oil, margarine, poultry with skin.
Hidden fat: salad dressings, baked foods, chocolates, avocados sauces, poultry, meat, fish, cheese, and fat added during preparation.
It is a nutrient necessary for health. At least 15-20% of the total calories from fat.
In moderate amount, it performs full workload of function in the body:
- Support the work of other nutrients
- Dissolve vitamins: A, D, E, &K
- Concentrated energy source, each one gram fat supplies 9kcal.
- Form layer under the skin offering insulation.
- Provide tenderness and palatability to food.
- Can be stored in the body.
Total fat and calories content in selected food:
|
Food |
Total fat(g) |
Calories |
|
Biscuit, 1medium |
3 |
105 |
Croissant,
1 medium |
12 |
230 |
|
Doughnut, 1 |
14 |
245 |
Chocolate cookies,
1 medium |
4 |
70 |
Whole milk,
1 cup |
8 |
150 |
Skim milk,
1 cup |
trace |
85 |
|
Nonfat yogurt, 1 cup |
trace |
135 |
|
Low-fat yogurt, 1 cup |
4 |
155 |
|
Vanilla ice cream, ½ cup |
7 |
135 |
|
French fries, 10 strip |
8 |
160 |
|
Chips, 30g |
10 |
150 |
|
Lean and fat beef cut, 90g |
11 |
195 |
|
Lean beef cut, 90g |
4 |
145 |
|
Beef liver, 90g |
4 |
135 |
|
Chicken with skin, 90g |
12 |
200 |
|
Chicken without skin, 90g |
6 |
160 |
|
Tuna canned in oil, 90g |
7 |
170 |
|
Tuna canned in water, 90g |
1 |
115 |
Egg yolk,
1 large |
5 |
60 |
Egg white,
1 large |
0 |
15 |
FAT and Cardiovascular diseases:
Risk factors for CHD
- Age and sex
Male >45
Female> 55 or premature menopause without estrogen replacement
- Family history
- Cigarette smoking
- Hypertension
-Blood cholesterol
-Diabetes
For the prevention and management of CVD:
1. Achieve and maintain healthy eating pattern from all food.
2. Achieve and maintain healthy body weight.
3. Maintain normal blood lipid level.
4. Maintain normal blood pressure
