Fats, as well as proteins and carbohydrates It is an important part of a complete and balanced diet. There are many types of fat in food. But the good fats that the body needs include monounsaturated fats and polyunsaturated fats. However, eating too much of good fats is possible. and may affect weight gain. This article will take everyone to get to know good fats. Learn the types, benefits, and appropriate amounts to consume each day.
Effects of eating too much good fat
Even good fat There is a chance of eating too much.
Calories are a unit of measurement for energy that the body receives from breaking down food. In general, consuming more calories than the body uses up. It inevitably leads to being overweight, for example, even if you exercise regularly. But if you eat more calories than you burn, There is still a chance of gaining weight.
Fat is considered a nutrient that has more energy than protein or carbohydrates. This means that fat contains more calories per weight of food.
compared to calories from protein or carbohydrates The body can more easily convert calories from fat to stored fat. Therefore, eating too much fat May result in abdominal obesity. This means having excess fat stored in the ยูฟ่าเบท https://ufabet999.app body.
How much good fat should you eat?
Nutrition recommendations do not specify a maximum amount of fat that should be consumed. But it will focus on the proportion of each type of fat that should be eaten or limited. To prevent eating too much fat
The main goal is Getting fat is about 20-35% of the calories your body needs per day. Focusing on monounsaturated fats and polyunsaturated fats
Additionally, control your saturated fat intake to less than 10% of your daily calorie intake.
Each person’s calorie needs are different and this affects their nutritional needs as well. A dietitian can help analyze your diet. and determine the right amount of fat to include in your diet plan.
How to add good fats to your diet
The secret to adding good fat to your meals is simply by replacing saturated fat with unsaturated fat. At the same time, saturated fat and trans fat should be consumed in moderation.
Many food sources are rich in healthy fats. Try choosing these menus.
- Avocados: Add to salads, pizza, soups, salsa, or as a spread on bread.
- Chia or Hemp Seeds: Sprinkle on baked goods. Or roast it and eat it as a snack.
- Oily fish: salmon, sardines, trout, paired with vegetables.
- Nuts: Eat as a snack or sprinkle on savory dishes.
- Oil: Use for cooking with olive oil, canola oil, or for making salad dressings.
- Peanut Butter: Add it to smoothies or spread it on toast.
Choosing to eat these good fats Replacing saturated fat will provide you with health benefits. And can also create delicious menus.