A LITTLE FAT GOES A LONG WAY

Another article from HER magazine

But fat also performs many important functions in the body, and many people completely ignore their body's requirement for health fats as they strive to eat a "fat-free" diet. You're wise to aim for 20%-25% of total calories from fat; you don't need to cut your fat intake any lower than that.
Carbohydrates and proteins contain approximately 4 calories per gram, while fat contains 9. Therefore, cutting down on fat may help lower total calorie consumption, which can result in weight loss but only if you don't increase portion sizes and number of servings. Be aware, however, that some reduced-fat or fat-free foods contain as many calories per serving as the higher-fat versions, so be sure to read labels.Why eat fat?Our bodies manufacture some fats and we also take in fats from the foods we eat. Fat enhances the flavor and texture of food, so meals with little or no fat don't provide the same satiety, or feeling of fullness. As a result, many people have given up on low-fat eating habits in exchange for higher-fat foods, which taste better. Bottom line: You should eat a flavorful, low-fat diet that's beneficial to your health.
What are the different types of fats?When we consume fat, our bodies break it down to its smaller components, known as fatty acids. Depending on their chemical structure, these are called saturated, polyunsaturated or monounsaturated.

Saturated fats, the most common types of fat consumed in a typical diet, are found in animal foods such as meat, poultry and eggs, full-fat dairy products and tropical oils. Saturated fat is the type of fat most likely to travel through our arteries, depositing plaque and cholesterol, and raising low-density lipoprotein (LDL, or "bad") cholesterol. High intakes of saturated fats are linked to heart disease and some cancers, so experts recommend that your daily intake be less than 10% of your total daily calories.

Polyunsaturated fats (PUFAs) are found in foods like vegetable oils (safflower, sunflower and corn) and fatty fish. Although PUFAs provide linolenic and linoleic acid, both essential fatty acids that are necessary for health and can't be made by the body, the recommended intake is less than 10% of total calories. Part of the omega-3 and omega-6 families, respectively, linolenic and linoleic acid serve as precursors to other crucial PUFAs such as arachidonic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While the latter two are found in fatty fish like salmon, mackerel and herring, the body can manufacture DHA and EPA from linolenic acid, but only if linolenic acid levels aren't low. Some research suggests that omega-3 PUFAs may help prevent heart disease because they lower triglycerides and reduce blood clotting. They may also lower blood pressure and prevent irregular heartbeat.
Monounsaturated fats (MUFAs), found in foods such as vegetable oils (olive, peanut and canola), are the primary oil consumed in the heart-healthyMediterranean diet. The recommended intake of MUFAs is 10% of total calories.

Decreasing your saturated fat intake and keeping your overall fat intake in perspective are equally important. Your diet shouldn't consist of too little or too much fat. Also keep in mind that foods lower in fat may not necessarily be lower in calories. In addition, caloric intake and physical activity have been overlooked in all the excitement regarding new fat-free and reduced-fat foods. Make a habit of reading labels to determine if a food has too much fat. Generally, a food should provide less than 3 grams of fat (27 fat calories) for every 100 calories it contains.