Aubrey Eicher - Fats and Lipids Nutrition Healthy Eating

The Food and Nutrition Board sets the AMDRs (Acceptable Macronutrient Distribution Ranges). This is a general recommendation for individuals:

  • Fat: 20-35%
  • Carbs: 45-65%
  • Protein: 10-35%

Fats: also known as lipids, are a group of compounds that are soluble in organic solvents but not in water.

  • They provide energy, caloric reserve, insulation and protection, satiety value in the diet, sensory qualities, and are micronutrient (vitamins, minerals) carriers.
  • They provide 9 calories per gram.
  • Fats and oils are part of the lipids group of macronutrients.
  • Dense source of calories, makes food taste good, and is often unnoticed or “hidden” in restaurant, convenience, or highly processed foods.
  • Excessive fat in the diet is linked to obesity, heart disease, and some types of cancer.
  • The American Heart Association recommends:
    • Reducing saturated and trans-fats to less than 10% of daily caloric intake
    • Keeping cholesterol intake to less than 300 mg/day
    • Eating monounsaturated and polyunsaturated fats to protect against heart disease:
      • Olive oil
      • Canola oil
      • Peanut oil
      • Safflower oil
      • Sesame oil
      • Avocados, peanut butter, other nuts and seeds
    • The calories saved by eating “low-fat” foods are often negligible.

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