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Knowing The Many Roles Of Fats And Carbohydrate
By WeightLossUser | June 28, 2009
Many people do not know that fats and carbohydrate are two building blocks of a healthy diet, but many people do not understand their role in proper nutrition. While the daily intake of fats and oils should be limited, these elements are still a vital part of the diet. The key is to make smart choices when it comes to fats and oils. That means replacing saturated fats with unsaturated fats, and using healthier, lighter oils in cooking.
Let’s look at how fats and oils play a role in our daily diet. Fats are necessary for supplying energy to the body. In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids. In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.
Main source of dietary fat are from the animals, and most diets do contain adequate amounts of fat. Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous. Only undertake extreme low fat diet with a doctor’s approval and oversight.
You should remember that certain fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating. Examples of these fats include canola oil and olive oil. When cooking with these lighter oils can be a big step toward a healthier diet. Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.
A wide variety of fish have also been found to be sources of good fat. Fish are excellent sources of omega-3 fatty acids. These omega-3’s have been found to promote good health, and they may even lower cholesterol levels.
Carbohydrate also plays an essential role in a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients. Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products. It is important to choose carbohydrates carefully, however, since not all are equally healthy.
When considering eating breads and cereals, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties. It is also important to limit the intake of sugars, such as soda, candy and highly processed baked goods. Consuming large amounts of such high calorie, low nutrient foods, can make it very difficult to stay on a healthy diet without gaining weight.
Too much intake of salt can lead to water retention, high blood pressure and other complications. Choosing low sodium foods, and limiting the use of the salt shaker, can go a long way toward cutting levels of excess salt in the diet.
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