Fats

Fats are very effective in giving energy to athletes because it contains twice the amount of calories. But since fat is not fast-acting it can only be used during low levels of activity such as walking and jogging. Fat is also used for insulation to keep us warm, gives protection for organs, and transport vitamins within the body. Fat intake should be 20-35%, so in a 2000-calorie diet the in RDI is 44-78g. Fats can be broken down into four categories: saturated fats, unsaturated fats, essential fatty acids, and cholesterol. Saturated fats can be found in almost any part of the food pyramid except fruits and vegetables. In excess, it can cause diseases. Saturated fats are the 'unhealthy fats.' The amount of saturated fats in your diet should be less than 10% of total daily calories. Unsaturated fats come in polyunsaturated and monounsaturated fats. Polyunsaturated fats are found in safflower, sunflower, and corn oil. The poly fats are not as protective to heart disease as mono fats, which reduce the chances of heart disease. Some foods that contain monounsaturated fats are: avocados, almonds, pecans, olive oil, and canola oil. Essential fats are absolutely necessary for the body, but are often neglected because of the processed food we eat takes it out. An essential fat such as Omega-3 is found in fish oil. A lack of essential fats can make you depressed or cause mental health issues. Cholesterol can be categorized into HDL and LDL. LDL can cause heart disease and creates plaque in your arteries. HDL lowers chance of heart disease and gets rid of LDL. For a weight trainer a diet low in fats is key. A good essential fat for weight training is Omega-3, which helps maintain a low body fat to exercise more efficiently.

Written by: Hallie Lam