Fats contain nine calories per gram , twice the calories in protein and carbohydrates. One tablespoon of fat contains approximately 120 calories.
Fats come from both animal and vegetables sources. All meats, poultry, fish and shellfish and whole milk dairy products contain fats.
Most saturated fat is from animal sources . Vegetable sources of saturated fat are tropical oils such as palm, coconut, and palm kernel oil. High saturated fat consumption is a major risk for heart disease and certain cancers.
Polyunsaturated fat comes from vegetable sources , such as safflower, corn, cottonseed and sunflower oils.
Monounsaturated fats come from canola, peanut and olive oil. Studies have shown that eating monounsaturated fat can lower cholesterol.
Hydrogenation converts unsaturated fat to saturated fat.
Omega-3 fatty acids: Polyunsaturated fatty acids unique to fish - Studies show that eating fish with omega 3 fatty acids may lower blood cholesterol.
Fat is not cholesterol, cholesterol is not fat . Dietary cholesterol is found only in animal foods.
Think teaspoons not tablespoons when eating fat .
Eat a wide variety of foods in moderate amounts. Limit total fat. Choose foods low in saturated fat and cholesterol.
