FAT: HOW MUCH IS ENOUGH?

Although many of us think all fat is bad, dietary fat is actually essential to health. Fat not only supports organ structure and absorption of the fat-soluble nutrients (vitamins A, D, E, and K), it is also an essential part of every cell in the body. Fat supplies calories, which are used for energy by the body. Over a long period of time when more calories are eaten than the body can use, an energy imbalance occurs and the result is expanding waistlines and obesity. The long-term health-related consequences include high blood pressure, high blood cholesterol, type 2 diabetes, heart disease, stroke, cancer, gallstones, and gout. The good news is that these lifestyle-related conditions are preventable and start with practicing appropriate habits of diet and exercise.

The serious concern about dietary fat is that it is very high in calories. A gram of fat has twice the calories as a gram of carbohydrate or protein. So foods high in fat add up the calories quickly. So do large size portions of food. Ordering larger portion sizes when eating out is especially tempting when the "bargain" price is low in comparison to its smaller portion size option. However, upgrading food selections to larger serving sizes often increases price only modestly, but substantially increases calorie and fat content.

Value marketing provides more food for less money. While it is profitable for food companies, for the consumer, it contributes to overeating and obesity. Studies show that when people are served more food, they eat more food and when people eat out, they are likely to eat their entire entrée all or most of the time.

Here are examples of how super sizing food portions and value meals affect the consumer:

At movie theaters, the cost difference between a small and medium-sized bag of popcorn sold without the extra butter is approximately 70 cents. In calories, it also costs an additional 500 calories. This is a 23 percent increase in the price that buys 125 percent more calories. For approximately 60 cents more, a person can have a large size popcorn that is about 1,160 calories and almost 3 days' worth of saturated fat. Adding the extra butter topping adds even more calories and fat.

Value meals are popular at fast food restaurants. One national chain offers a hamburger with double cheese that packs approximately 760 calories and 19 grams of saturated fat. Turning it into a combo meal adds 600 more calories and 7 more grams of saturated fat, but only costs approximately $1.50 more.

Eating high fat meals now and then, providing the extra calories are burned off, probably is not going to be a problem for the average healthy person. To ensure this further, national guidelines have been established to help people make healthier fat choices. The American Heart Association suggests that consumption of fat be 30 percent or less of your total day's calories. In addition:

be moderate in eating all types of fat because fats contain more than twice the calories of protein or carbohydrate
choose fats and oils that contain less than 2 grams of saturated fat per tablespoon
limit saturated fat in your diet to less than 10 percent
avoid trans fats and
eat fish at least 2 times a week

As much as possible, replace trans and saturated fats in your diet with polyunsaturated and monounsaturated fats. Monounsaturated fats are found in canola, peanut, and olive oils. Polyunsaturated fats are found in sunflower, corn, and soybean oils. Fish also provide healthy polyunsaturated fats called omega-3 fatty acids. To minimize the trans and saturated fats in your diet, reduce your intake of commercially prepared foods (such as commercially prepared baked goods, snack foods, and processed foods, including fast foods).

For more information, contact your local chapter of the American Heart Association, call the national office at (800) 242-8721, or visit their website at www.deliciousdecisions.org. The Dietary Guidelines for Americans are available on the Internet at www.nutrition.gov.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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