The Right Amount of Fat Daily: Guide to Healthy and Balanced Nutrition

Introduction

The introduction of a topic as often misunderstood as that relating to fats in our diet requires careful examination and meticulous reflection. We have become accustomed to thinking of fats as pure and simple enemies of our health when, in reality, this is not the case at all. Fats are not enemies of our well-being, but on the contrary they play a fundamental role in ensuring the correct functioning of our organism. They perform several essential functions for the body, actively contributing to growth and development, providing energy, maintaining healthy skin and hair, helping to absorb and transport fat-soluble vitamins (A, D, E and K) through the blood and strengthening the immune system. Despite these vital functions, it is essential to underline that as with any other substance, excess fat in the diet can turn into a health risk. In fact, a diet that is too full of fat can lead to obesity, hypercholesterolemia, diabetes, cardiovascular diseases, and a long list of other pathologies. Finding out how much fat we need to ingest every day to maintain our health is therefore a question of balance. Ingesting huge amounts of high-fat foods is not sustainable in the long term, nor is eliminating fat from your diet entirely. Both situations transform them from a necessary nutrient to a potential threat to our well-being. Increasing our knowledge about fats, understanding the differences between different types of fats and learning to choose the right foods in the right quantities can mean the difference between a healthy life and exposure to chronic diseases. For this reason, in this article, we will provide concrete indications and advice on how much fat you should eat every day.

Fats, what are they

Fats, also known as lipids, represent an essential source of energy for the body. Their importance is such that they are necessary for the correct functioning of many structures in our body, such as cell membranes, the absorption of vitamins and the production of some hormones. However, not all fats are the same and not all provide the same benefits to our body. In fact, fats can be divided into two main categories: saturated fats and unsaturated fats. Saturated fats are often labeled "bad" due to their potential negative impact on cardiovascular health. This type of fat, in fact, when consumed in excess, can cause an increase in the level of cholesterol in the blood, favoring the formation of plaques inside the blood vessels. These plaques can progressively narrow and harden the arteries, a phenomenon known as atherosclerosis, which can lead to serious heart problems, such as heart attack and stroke. Saturated fats are found primarily in animal foods, such as red meats, butter, cheeses and full-fat dairy products. On the other hand, unsaturated fats are often labeled "good" for their role in cardiovascular protection. These fats, in fact, have the ability to reduce the levels of LDL cholesterol (the so-called "bad cholesterol") in the blood, while increasing the levels of HDL cholesterol (the "good cholesterol"), thus helping to reduce the risk of cardiovascular diseases . Unsaturated fats are found primarily in plant-based foods, such as vegetable oils, nuts, seeds, and fatty fish such as salmon, trout, and sardines. It is important to point out, however, that despite the classification of "good" and "bad" fats, there are no totally bad or totally good foods. Our body needs both types of fats, in balanced proportions, to function properly. The objective should therefore be to limit the intake of saturated fats, not eliminate them completely, and increase the intake of unsaturated fats, but always within a balanced and varied diet.

How much fat to eat every day

When it comes to healthy eating, it is important to understand how to correctly divide your daily nutrient consumption. The Guidelines for healthy eating indicate that caloric intake should be mainly based on carbohydrates (55%), followed by fats (from a minimum of 25% to a maximum of 30%) and finally by proteins (10-15%). ). However, not all fats are created equal and quality is just as important as quantity. Fats play a fundamental role in our body. They provide energy, help keep skin elastic, support brain function and help protect organs. However, it is essential to pay attention to the type of fat we ingest and try to respect the recommended percentage of 25-30% of the total daily calorie intake. Some fats, such as saturated fats and trans fats, can increase blood cholesterol levels and contribute to heart disease. These fats are found primarily in animal foods, such as fatty meats, butter, and full-fat dairy products, and in some processed foods, such as baked goods. Instead, there are 'good' fats, such as monounsaturated and polyunsaturated fats, which help reduce the levels of "bad" LDL cholesterol and increase those of "good" HDL cholesterol. These include Omega-3 and Omega-6 fatty acids, which are found in foods such as fatty fish, nuts, seeds and olive oil. Based on estimates, considering a calorie intake of 2000 calories per day, the daily calorie intake from fat should be around 500-600 calories. However, we must be careful not to exceed, as excessive fat intake can lead to health problems such as obesity, heart disease and diabetes. In conclusion, it can be said that an adequate daily consumption of fats is essential for the proper functioning of the body, but it is equally important to pay attention to the quality of the fats consumed. Opting for sources of good fats and limiting your intake of saturated and trans fats is a critical step toward healthy eating. Remember that your doctor or dietitian are the best people to advise you on the right amount of fat to consume based on your specific nutritional needs and lifestyle.

What are they for

Fats, often demonized in a society obsessed with weight loss, actually play a fundamental role in the correct functioning of our body. First of all, they provide energy to the body. Specifically, one gram of fat provides more than double the calories than one gram of protein or carbohydrates. This energy is stored inside the fat cells and released when the body needs it, for example during prolonged physical effort. A man needs on average 70 grams of fat per day, while a woman should consume around 60. Secondly, fat promotes growth. This happens because they are involved in the formation of cell membranes and, in particular, in their lipid part. Without an adequate supply of fats, the body would not be able to produce new cells and repair damaged ones. Furthermore, fats improve cellular function by regulating the fluidity of membranes and influencing the activity of various proteins. This aspect is fundamental to ensure communication between cells and response to various external stimuli. Another fundamental task of fats is the regulation of body temperature. Adipose tissue, or the tissue where fats are stored, acts as a thermal insulator, protecting the body from the cold and limiting heat dispersion. Fats are also important for blood coagulation and the synthesis of hemoglobin, which ensure the transport of oxygen to the tissues. Some fatty acids, such as arachidonic acid, are precursors of prostaglandins, substances that contribute to the formation of a clot where a blood vessel is damaged. Likewise, fats aid sexual function and reproduction. Essential fatty acids are involved in the production of sex hormones, such as estrogen and testosterone, which regulate fertility and secondary sexual characteristics. Furthermore, thanks to their function as electrical insulators, lipids are fundamental for the transmission of nervous impulses. In fact, myelin, the substance that covers nerve fibers and allows rapid impulse transmission, is made up of 70% lipids. Finally, fats participate in the 'construction' of vital molecules, such as hormones, fat-soluble vitamins and phospholipids, which carry out fundamental tasks for the organism. For this reason, it is essential to consume an adequate quantity of essential fatty acids, i.e. those fats that the body is not able to synthesize on its own and which must therefore be introduced through diet. In conclusion, fats perform numerous and important functions within our body and an adequate intake of them is essential to guarantee optimal health.

In which foods are they found?

Fats are an essential component of our diet, responsible for various biological processes within our body. They are divided into three types: saturated, polyunsaturated and monounsaturated fats. Knowing where they are located can help us make more informed and balanced food choices. Saturated fats, considered harmful if consumed in excess, are mainly found in products of animal origin such as meat, butter, cheeses and dairy products, cured meats and eggs. But not only that: they are also present in some vegetable oils such as palm oil and coconut oil, as well as in industrially hydrogenated foods, often used in the preparation of biscuits, desserts and pre-cooked foods. In the latter case, hydrogenation, a chemical process that transforms liquid oils into solid fats at room temperature, produces so-called "trans fats", which are particularly harmful to health. Polyunsaturated fats, on the other hand, are considered good fats, useful for our body. They are mainly present in fish, particularly fatty sea fish such as salmon, tuna, mackerel and sardines. Oil seeds and dried fruit, such as walnuts, almonds, pistachios, flax seeds, sesame and sunflower, are also rich in polyunsaturated fats. Finally, they are contained in corn, soybean, sunflower, sesame oil and oily fish. Moving on to monounsaturated fats, we find ourselves faced with other fats that are good from a nutritional point of view. They are mainly present in vegetable oils, such as olive oil, peanut oil and canola oil. Other foods that are sources of monounsaturated fats include nuts, seeds, avocado, quinoa, barley and whole grains. To a lesser extent, they can also be found in some types of meat and milk. We always remember that, even if they are good, fats must be consumed in moderation and within a balanced and varied diet. The advice is to prefer unsaturated fats (monounsaturated and polyunsaturated) to saturated ones, limiting the intake of hydrogenated or "trans" fats as much as possible.

Sources of healthy fats

As part of a balanced and varied diet, opting for healthy fats can significantly contribute to better overall health. One of the most famous and appreciated sources of healthy fats is certainly avocado. This fruit with exotic origins is rich in oleic acid, a type of monounsaturated fat that helps reduce bad LDL cholesterol and increase good HDL cholesterol. In addition to being an excellent source of fatty acids, avocado provides our body with essential vitamins and minerals such as potassium and vitamin E. Another excellent source of healthy fats is nuts and seeds. Walnuts, almonds, chia seeds and flax seeds are just some of the many options available, all rich in omega-3 and therefore with strong anti-inflammatory properties. They are easily integrated into the diet, for example added to yogurt or salads, or consumed as an energy-rich snack. Vegetable oils, such as extra virgin olive oil, flaxseed oil and canola oil, are also sources of unsaturated fats. In particular, extra virgin olive oil represents an added value for health, as it is rich in antioxidants and vitamin E, useful for counteracting the action of free radicals. Finally, fatty fish is an excellent source of omega-3 polyunsaturated fatty acids, especially EPA and DHA. These nutrients are crucial for heart and brain health, as well as possessing anti-inflammatory properties. Among the fish richest in these precious fats we find salmon, mackerel, anchovies and oily fish in general. In conclusion, by replacing saturated fats with unsaturated fats it is possible to significantly contribute to reducing blood cholesterol, with far-reaching benefits for cardiovascular health. By choosing foods such as avocado, dried fruit, seeds, vegetable oils and fatty fish, you can improve the quality of fats introduced into your body, helping to prevent numerous pathologies related to dietary imbalances and unhealthy lifestyles.