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Essentially, fat plays a role in supporting the functioning of the body. But there is a kind of good and bad fats. Ideally is to continue to consume good fats and avoid bad fats. Fat that is potentially bad for the body is that many contain saturated fat and trans fats.
Our body produces fat from excess calories that enter the body. There is also the fat that we eat and serves to the body's energy source, namely diet fat (dietary fat). Dietary fats can come from animals and plants. Vitamins that enter the body also require fat to be digested and absorbed by the body. However, there is a bad side of fat, which contains high calories that can gain weight quickly if excess is consumed.
Fat is formed from two types of molecules, namely fatty acids and glycerol. Type and level of fatty acid is what determines the impact of fat on your body. Saturated fats are a type of fat commonly derived from animals, such as poultry, red meat, and fat-rich dairy products. This saturated fat may increase the risk of cardiovascular disease and type 2 diabetes. This occurs because of an increase in levels of "bad" cholesterol (LDL) in the blood.
While fats from plants are generally unsaturated fats, although some of them, such as palm oil also contain saturated fat. While various other foods also contain saturated fat and unsaturated fats. Processed foods, such as sausages and pizza, are generally rich in saturated fats.
How can we get used to eating less saturated fat and more unsaturated fats? Here are some things that can be a healthy guide.
- In general, men are advised not to consume more than 30 grams of saturated fat every day. While the maximum limit for women is 20 grams. With this guide, you can check and select foods by reading nutrition labels on food packaging.
- When going to buy meat, ask for cuts of meat with less fat. Remove the skin of the meat before it is processed and remove any visible fat.
- Choose dairy products with low fat content, such as low-fat yogurt or milk with 1 percent fat.
- When cooking, measure oil with a tablespoon before being poured into a frying pan to control how much to use.
- Change how to cook from deep frying in many oils to grill, boil, or steam.
- Add vegetables and beans to your diet and reduce meat consumption.
Specifically, you can use the following tips as a guide to make your food choices healthier.
- Buffet Meal: Choose a uniform to avoid saturated fats. Prioritize the choice of vegetable, fish, and chicken dishes compared to red meat.
- Piza: choose a pizza with healthier toppings, such as fish, shrimp, and vegetables than cheese and red meat.
- Spaghetti: use low-fat minced meat as an alloy.
- French fries: cut into larger versions and use olive oil to fry them.
- Eggs: rather than fried, better processed by boiling.
- Pasta: cheese or cream sauce has a higher saturated fat content than tomato sauce.
- Yogurt: choose low-fat and low-sugar levels.
- Coffee: choose regular packaging instead of milk and large volume.
- Snack foods: rather than chocolate, donuts, or biscuits, better choose fruits, nuts, and yogurt.
In essence, to stay away from saturated fats, try to always choose unprocessed and more whole foods such as vegetables, fruits, fish, nuts and seeds, olive oil, cheese, and low-fat meat. In addition, the thing to remember is that illness comes not only from the diet but also from habits such as how to handle stress, exercise, and avoid bad habits.
