A review of the professional literature this week yields interesting new information concerning fats. For many years nutritionists have been advising all people to stay away from any type of fat. As you remember, the major foods we eat are classified as containing three nutrients which are: protein, fat and carbohydrate. The reason for the recommendation was that any type of fat yields nine calories per gram, compared to four calories per gram for protein and carbohydrate. Gram for gram or ounce for ounce, fat contains more than twice the calories of the other nutrients. Therefore if we are trying to limit our calories, we need to look at the more concentrated source of calories. Many diet books were written on this principle and disproved over the long term. While some specific medical conditions may suggest significant fat restrictions, weight management is based upon calorie management.

Although most people eat too many calories from fat, some is needed for the absorption of other nutrient, cell growth, hormone production, organ physical protection and body warmth. Keeping the caloric intake appropriate (about 30% if daily calories), we now need to look at the type of fat we are eating.

Basically, there are four types of fat; saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. Saturated fat is solid at room temperature. The common sources of saturated fat are animal products, butter, cheese and other dairy products. Trans fats are mostly man-0made. This type of fat may be found in baked goods, fried foods, snack foods and older style stick margarines. These two types of fats should be avoided whenever possible. They increase the risk of heart disease as well as other serious medical conditions. Replacing them with polyunsaturated and monounsaturated fats is recommended to lower the risk of heart disease but monounsaturated fat is preferred.

The newest shift in fat science focuses on the monounsaturated fats called omega-3 and omega-6. Why? Continuing research and analysis of the Mediterranean diet which shows the high ratio of omega 3 ratio omega 6 fats found in the Western diet increases risk of many diseases. Reversing the ratio of omega-6 fats to omega-3 fats has been shown to decreased risk of cardiovascular disease, arrhythmias that can lead to sudden cardiac death, thrombosis, decreased levels of triglycerides and slower growth of athlerosclerotic plaque. Also decreased inflammation and modest blood pressure lowering have been noted with a high omega-3 fat intake.

To achieve this healthy fat intake choose olive oil which is the best choice for the cooking and salad dressings while second place canola oil is the best baking oil due to its lack of flavor. Hazelnut, avocado and peanut oils are also suggested, although they tend to be more expensive. Increase your intake of flax seed, fatty fish and walnuts.

Restaurants and food processors tend to use higher saturated fats due to cost concerns. Home cooking is often the healthier choice, since you control the type of fat used.

For more information on healthy lifestyle eating contact the licensed dietitians at Hill Nutrition Associates, Inc. 772-220-8058 or www.eatrighthna.com