This is it, the last of the basics of nutrition. If you remember there are three main macronutrients.
We will be discussing the last of the three and the one that gives meat all of its flavor...fats.
Disclaimer: I am not a dietitian and I am not a nutritionist. I am a personal trainer who has had some formal schooling and has done some self learning on nutrition. By law I am not able to provide meal plans for anyone. I can give you suggestions to help with your nutrition as long as it stays within my scope of practice.
If you are looking for a meal plan or want more guidance with food please consult with a dietitian or nutritionist. I am an exercise expert, they are food experts.
With that said let’s get to the good stuff.
Fats are in many different foods, meat is the most common source of fat. However, there are a lot of different foods that people think are a protein source, that are actually a fat source, nuts and seeds are some of these foods.
Like protein and carbohydrates there are different types of fats. The types you typically see are saturated and unsaturated.
Saturated fats are most often found in animal based foods like meat, cheese, milk, and eggs. They are solid at room temperature, and a diet high in saturated fats can increase your chance of developing heart disease.
Unsaturated fats are typically found in fats that are liquid when at room temperature this would be your cooking oils. Fish are also a great source of unsaturated fats and these are seen as being the healthy fat.
A single gram of fat contains 9 calories, that is a lot and will add up quickly.
Fats help with many functions of the body. Certain vitamins for example, need fat in order to be absorbed by the body.
Fats are an excellent source of energy. They are not as available for quick use like carbohydrates so fats are actually the long term source of energy. Fats will also help you feel full longer.
Basic nutritional guidelines recommend that fats should make up less than or equal to 30% of your daily intake. That is more than protein and not as much as carbohydrates. Keep in mind at 9 calories per gram it will add up very fast.
Fats are a long term source of energy. It is what will get you through the marathon. We need them for our body to properly function. Like the other nutrients there are different types of fats and they are found in different sources of food. They are high in calorie density and an excellent source of long term energy. Without fat, steak would not taste so good.