Things you need to know about fats! Good? Bad? Let's talk!

Some people get a little scared when they hear the word fat, don't they? There are those who think, "Oh, fat is not good to eat, it's bad for the body." But is fat really essential for our bodies, or is it something we really need to stay away from? Come on, today we'll talk about this topic called Fats in a simple way that you can understand.

What are fats?

Simply put, fat is an essential nutrient for our bodies. Just as we need bricks and cement to build our houses, fat is essential for building cell membranes, producing nerve tissue in the brain, and producing various hormones. In addition, fat also acts as a fuel to give our bodies energy. Imagine, if the fat we eat is not used for energy right away or for building our bodies, our bodies store it in fat cells. This is like the body storing fat in anticipation of a future food shortage.

However, like anything , too much fat can be harmful to the body. However, there are some types of fat that are very good for our health. These good fats should definitely be included in a healthy diet.

What is the bad side of fat?

Although fat can add flavor, aroma, and texture to food, it is also very high in calories. So, if you continue to eat foods high in fat, you may have to face a lot of health problems. Especially when it comes to our young children and teenagers, they get most of their fat from fast food, fried food, and various packaged snacks. In addition, fat is also added to the body from things like skim milk, cheese, cream, and high-fat dairy products like butter, bacon, sausage, and fatty cuts of beef.

Restaurant and takeout meals can often contain more fat than a typical home-cooked meal. Deep-fried foods are the most fatty foods. Sometimes, we don't realize that fat is hidden in creamy sauces, cheesy sauces, or buttery sauces or dressings. Just think about how much fat is in a bagel or fried rice you buy at the store!

So, why are some types of fats good for health?

"Then why do doctors say that certain types of fats are good?" You may ask. Yes, healthy fats are very important for young children as well as for us adults. These good fats are especially essential for the growth and development of young children, as well as for normal brain development.

Fat not only provides our bodies with energy, but it also has several other important benefits:

• It helps our bodies absorb fat-soluble vitamins – namely vitamin A, vitamin D, vitamin E, and vitamin K. In order for these vitamins to be absorbed, the foods we eat must contain some fat.
• They act as building blocks for hormones .
• It is very important for brain health.
• It creates a feeling of fullness after eating, which reduces the risk of overeating.

Fat is a great source of energy. But keep one thing in mind. When compared to carbohydrates or protein, the same amount of fat has twice the number of calories. For example, 1 gram of fat contains 9 calories. But 1 gram of carbohydrates or protein contains only 4 calories.

What types of fats are in food?

Okay, so let's now look at the main types of fats found in foods. Knowing these will help you make informed food choices. There are three main types of fats:

1. Unsaturated fats - like a good friend!

These fats are found mostly in plant foods and fish. They are generally not harmful to the heart, and are sometimes said to be beneficial to heart health . Unsaturated fats are further divided into two categories:

• Monounsaturated fats: These are found in avocados, nuts like peanut butter, almonds, pecans, and oils like olive oil, peanut oil, and canola oil.
• Polyunsaturated fats: These are found in many vegetable oils, such as corn oil and soybean oil. A special type of fatty acid that belongs to this group is omega-3 fatty acids. These are found in oily fish like salmon and tuna, walnuts, and flax seeds. These are very good for our brain and heart.

2. Saturated fats - be careful!

These fats are found mostly in meat (especially red meat), and animal products such as butter, shortening, lard, cheese, skim milk, and cream. Coconut oil is also relatively high in saturated fat. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. So it's best to eat these in moderation.

3. Trans fats - stay away from these!

This is the type of fat we need to be most careful about. Some stick margarines, commercial snack foods like crackers, baked goods, and some commercially fried foods may contain trans fats. Trans fats are artificial fats made by adding hydrogen to vegetable oils (a process called hydrogenation ), which makes them solid at room temperature. Trans fats increase the level of bad cholesterol in our blood, reduce the level of good cholesterol, and significantly increase the risk of heart disease. Now, in many countries, food labels must state trans fats. In addition, many food companies have taken steps to remove trans fats from their products. This is a really good thing!

How do I view fat information on food labels?

You've probably seen a "Nutrition Facts" label on the back of any packaged food you buy from the store. It clearly states the amount of total fat, saturated fat, and trans fat in a serving. But the problem with this is that we can easily eat more than the "serving size" listed on the label. For example, even though a packet of corn chips says 12 chips per "serving," we often end up eating about half of the packet at once, right? Then the amount of fat we actually consume is much more than what's on the label.

When talking about fat on food packages, you may have seen terms like "fat-free," "low-fat," "reduced fat," and "light" or "lite." The government has specific rules for using these terms. According to the law:

• Foods labeled "fat-free" cannot contain more than 0.5 grams of fat per serving.
• Foods labeled "low-fat" should contain 3 grams of fat or less per serving.
• Foods labeled "light" (lite) must have 50% less fat, or one-third less calories, than the regular version of the food.
• Foods labeled "reduced-fat" must have 25% less fat than the regular product.

But here's a little something to keep in mind. Foods labeled "light" (lite) and "reduced-fat" may have added sugar to maintain flavor. Also, if the original, regular product is very high in fat, this "reduced" version may still contain a significant amount of fat. So it's wise to read the label carefully before making a decision.

How much fat do young children need?

Fat and cholesterol are two factors that play a very important role in brain development, especially in young children. Therefore, healthy fats are an essential part of a child's balanced diet. It is not a good idea to limit them too much or cut them out of the diet completely.

Don't limit fat in the diet of babies, especially those under one year old. Fat is essential for their rapid growth and brain development. For children over 2 years old, it's a good idea to try to keep saturated fat to less than 10% of their total daily calories.

How to control fat in everyday life?

By now you probably understand that eating the right kind and amount of fat is very important for a healthy life. However, the truth is, many of our children (and sometimes ourselves) eat too much fat. This leads to unnecessary weight gain. When you gain too much weight, you are more likely to suffer from a number of non-communicable diseases, such as high cholesterol, high blood pressure, and diabetes.

So, here are some simple ways to help you control fat and eat healthily:

• Include more foods that are naturally low in fat – that is , fresh fruits, vegetables, legumes, whole grains, lean meats, and low-fat dairy products – in your children's meals.
• When cooking, choose healthy unsaturated fats , such as olive oil and canola oil, and use as little as possible.
• Include a variety of proteins in your diet. For example, lean meats, skinless chicken, fish rich in Omega-3 (such as salmon, mackerel, and tuna), as well as plant-based sources of protein such as lentils, chickpeas, peas, and green beans, as well as nuts such as soy, cashews, and peanuts are good choices.
• When cooking meat, fish, and poultry, use methods such as grilling, roasting - on a rack, or broiling instead of deep-frying. These methods reduce calories by rendering out excess fat. Frying just adds more fat.
• Whenever possible , prepare your school lunches, snacks, and meals you take with your family on outings at home. That way, you can control the amount of oil, sugar, and salt your family eats. Imagine how much better a nutritious vegetable sandwich made by your mother would be than a store-bought patty for your daughter to take to school.
• Limit eating out, especially fast food restaurants, as much as possible.
• If you must eat out, help your children choose healthy options. For example, make sure to include a green salad with their meal and ask for low-fat dressing. Put mustard on sandwiches instead of mayonnaise. Choose baked, grilled, or steamed dishes instead of fried dishes.

The take-home message from this article

Ultimately, the best and easiest way to teach our children healthy eating habits is to set a good example for them as adults. For a healthy, happy lifestyle, make it a habit to eat smart, nutritious food. Choose a variety of foods, including healthy fats, in your meals. And don't forget to exercise regularly. These simple things are what will lead us to a long, healthy life.

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