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.

Published by aubrey.eicher

Valuing health in all areas of life and unbridled expression of self in all its forms. Passion for life and living it. Always learning something new and growing to become a better, truer version of myself daily, in all I do. I have a vision to help people to do the same - to have the healthiness they desire in every area of their lives and to be the truest and best expression of themselves they can be.

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