Americans are surrounded by fat, yet many of us have misinformation, fear, confusion, and very little real knowledge about this basic nutrient. 

Do you really need to eat fat?  

    Yes! Adults need about 5% dietary intake of fat, and children need about 30%.  Our bodies can’t live without essential fatty acids, compounds our bodies must get from food to function properly.  Essential fatty acids are of 2 kinds, omega 3 and omega 6.  They help us absorb vitamins A, D, E, and K.  They are the main component of cell membranes, whose barriers work with white blood cells to ward off and eliminate toxins while letting nutrients pass.  Essential fatty acids promote the healthy growth of nerves and keep the skin and other tissues supple through lubrication. 

Are some fats better than others?  

    Yes. The monounsaturated and polyunsaturated fats that naturally occur in plants are high in essential fatty acids.  Saturated fats, on the other hand, can be harmful. Saturated fats are heavier molecule chains stuffed with more hydrogen atoms than unsaturated fats. They increase LDL blood cholesterol, the kind that can clog arteries and increase risk of heart attack.   Artificially saturated (hydrogenated) fats can be even worse.  Hydrogenated and partially hydrogenated fats rob your body of HDL cholesterol, the kind it needs for lubrication, thus increasing risk for arthritis, PMS, and headaches. www.drkoop.com.

What are sources of unsaturated fats?

   Oats, avocados, walnuts, almonds, sunflower seeds, sesame seeds, olive oil, canola oil, and cold water fish are good sources of unsaturated fats.  Highly concentrated sources of omega 3 and 6 essential fatty acids are flaxseed oil, evening primrose oil, and borage oil.

What are sources of saturated fats?

     Meat and dairy products are prime sources.  Choose lean cuts and low-fat milk products.   The vast array of prepared foods from margarine and snack foods to soups and sauces have added hydrogenated fats to extend shelf life. Read the labels, your body will thank you.

What grain has one of the best essential fatty acid profiles?  

     You guessed it!  It’s oats, the number one ingredient in California Suncakes and Heart Thrives!

For more information on fats, please visit www.cyberparent.com/nutrition.