Fats provide a ready source of energy. Dietary fats supply the fatty acids necessary for many of the body's chemical activities, including growth in children, and provide cells' membrane linings. Fats carry the fat-soluble vitamins: A,D,E, and K. Fats lend flavor, texture, and aroma to food, and they satisfy feelings of hunger.
-Myth: Body fat is bad for you.
Moderate amounts of body fat, about 18% to 24% of total weight for women and 15% to 18% for men, is consistent with good health. Stored fats regulate body temperature, provide a protective cushion for organs, and aid in hormone production and regulation.
- Myth: Cholesterol is bad for you.
The body needs blood cholesterol, a type of fat, for the development of sex hormone, skin oils, digestive juices, and other important functions. As a rule the body makes all the cholesterol it needs. To avoid raising their blood cholesterol, most people have to follow two dietary rules: limit both high-cholesterol foods and those containing saturated fat. Animal-derived foods, such as meat, poultry, dairy products, and eggs, are often high in cholesterol and saturated fat.
Recent studies indicate that saturated fat is more likely to boost blood cholesterol levels than is dietary cholesterol. Excess blood cholesterol contributes to plaque, a substance that can block arteries. The result can be heart disease, the leading cause of death in Canada.
-Myth: If you are trying to lose weight, you must ban fat from your diet.
Even people who want to slim down should get about 10% to 20% of their calories from fat (unless your physician tells you otherwise).
-Myth: If you forgo meat and concentrated fats such as butter and oil, your diet will be fat-free.
Almost all foods contain at least traces of fat, often in the form of oils. Even carrots and celery contain minute amounts of fat.
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