PaThroughout America, time constrained professionals frequently look to the drive-through windows for an alternative to cooking. The convenience, along with the addictive taste of the fatty foods, commonly turns what started out as a quick and infrequent meal choice into a routine. Unfortunately, the fat content of these delicious foods has been linked to millions of deaths. Heart attacks, strokes and diabetes are all associated with excessive fat content. Considering that the average American consumes 35-45% of calories from fat, the obesity and disease rates come as no surprise. By analysing our society on a superficial level, the heightened obesity level becomes quite apparent. Excess body fat stems from numerous factors and is the direct result of excess calorie consumption, not the consumption of any particular nutrient. However, the sought after feeling of fullness provided by fatty foods, in combination with the dense caloric makeup (9cal/g), definitely contribute to the current obesity epidemic. On the other end of the spectrum, the rising awareness of the potential dangers of dietary fat overshadow the associated benefits, which causes many people to drastically reduce their intake to extremely low levels. When this occurs, many complications arise. Among the most specific to training would be the decrease in testosterone production and as we already know, lowered testosterone levels result with a decrease in metabolism, strength and the inability to gain muscle mass. Clearly, there needs to be a medium and in order to determine what that medium is, let’s first examine both the dangers and benefits associated with dietary fats. Dangers The gradual blockage of the arteries due to a diet high in saturated fat. The concern is not with dietary fat in general, but rather, the concern is regarding specific types of fat. Saturated fats are the ones that should be avoided. What separates saturated fats from its unsaturated counterparts is the additional hydrogen molecules and the negative effect it has on cholesterol levels. Saturated fat has been shown to increase the LDL (low density lipoprotein ) cholesterol and contribute to the blockage of the arteries. Saturated fat consumption should account for no more than 10% of your total calorie intake. Since the public has become increasingly aware of the dangers associated with saturated fat, the newly-educated food consumers were making healthier choices, or so they thought. Several products that place a low in saturated fat heading on the label may be just as dangerous. Many of the food ingredients commonly undergo a process known as hydrogenation. The process of hydrogenation involves the addition of hydrogen molecules which results in trans fatty acids. Since many food labels do not include trans-fat within the nutrition information, the only way to identify the process is to analyse the product contents and be aware of any ingredients that are hydrogenated. As the consumer, your best bet is to be extra sceptical and carefully read the labels before making the purchase. Benefits Ingesting "good" fats will cleanse your arteries and improve your overall cardiovascular health. With so much negative publicity focused on the dangers, very little attention is focused on the benefits of fat consumption. These benefits are derived from the healthier unsaturated fats. Unsaturated fat comes in two different types – monounsaturated & polyunsaturated. Aside from their chemical differences, the most notable difference between the two is their individual role on cholesterol levels. Monounsaturated fatty acids play a minimal role on influencing cholesterol levels whatsoever, while polyunsaturated fatty acids elevate the levels of good (HDL) cholesterol, while lowering the risk of diseases. In addition to the role on cholesterol, dietary fat provides the fat soluble vitamins A, D, E and K as well as the essential fatty acids (Omega 3 & Omega 6). Omega 3’s and 6’s play an important role in the development of the brain and the nervous system while positively influencing the production of hormones. The benefits of consuming an adequate amount of dietary fat can also enhance your physical appearance by keeping your skin and hair looking healthy. When considering the negative effects of over-consumption, along with the importance of adequate intake, it becomes clear that a specific target must be achieved in order to maintain optimal health. That healthy target ranges between 15-30% of the total calories, with the latter being the most common recommendation. Fortunately, ensuring that you are within this healthy range is easier than one would assume. Typically, unless you are a vegetarian, consuming adequate fat calories is easy due to its presence in red meat etc. A general guideline for healthy eating suggests that your dinner plate be one-third protein and two-thirds carbohydrate, with some vegetables to top it off. Depending on the type of meat you’re eating, the dietary fat is usually hidden within the contents of the meal. However, if the meat you are consuming is extremely low in fat (ex. lean chicken breasts) then perhaps you should consider supplementing with essential fatty acids or snacking on a handful of un-hydrogenated nuts. If fish is your meat of choice, additional fat should not be an issue. Fish naturally provides the body with an adequate source of Omega 3 and Omega 6 fatty acids. Another guideline relating to your food selections is to choose foods with less than 3g of fat per every 100 calories. By doing so, you will ensure that your intake is within the healthy recommended range.Simple mathematics:3g of fat per 100 calories multiplied by 9 calories per gram= 27calories of fat per every 100 calories= 27% total fat calories(Fat = 9 calories per gram) If math isn’t your thing, we have taken care of it all for you. By using our recommended calorie calculator, you can instantly calculate the calories, fat, carbs, and protein of thousands of foods. Not only will the calculator simplify the math, but it will inform you of your metabolic profile, and take your activity level into account when guiding you in the achievement of your goals. Aside from the functions profiled above, stored fat plays a major role in providing energy for low intensity exercise. A lean 150 lb man actually has approximately 60,000-100,000 calories of stored fat – enough to fuel multiple walks around the entire diameter of New York City. Surprisingly, that same 150 lb man only has approximately 1,800 calories of stored carbohydrates – the body’s preferred source of energy. Since fat supplies more than enough energy, these dominating statistics frequently cause people to second guess the influence of carbs relating to energy production. Well, as mentioned above, fat is only the primary source of energy providing that the intensity is low. Below is a breakdown of fat and carbohydrate utilization at different exercise intensities.Low Intensity Walking- Fat oxidization supplies virtually all of the energy.Light-Moderate Intensity Jogging- 50/50 split between carbs and fat.High Intensity- Following the initial burst, the primary energy source is carbohydrate All in all, excessive fat intake is a huge problem, and anything that contributes to the death of millions should be immediately addressed and corrected. This doesn’t mean that you have to give up all your favourite foods. It simply means that sure, you can have your pizza, just use it as a reward rather than a routine. Eat healthy during the week and perhaps reward yourself with some treats on the weekend. With the increased awareness, more alternatives have become available. For example, Subway, Quiznos, Wendies and even Macdonalds now have healthy choices. Its just up to you, the consumer, to make the right selections. Perhaps the most common mistake people make when it comes to eating healthy is that they overlook the hidden fats. It is extremely important to carefully read the labels because many products can be quite deceiving. In certain instances, even a seemingly nutritious salad can yield a higher fat content than a Big Mac hamburger. In this particular instance, the potential hidden fat lies within the salad dressing selection. A variety of condiments, including mayonnaise, butter and certain types of dressing, can quickly turn your “healthy choice” into the complete opposite. Education and self discipline are your best methods of defence against the potential health risks associated with excess fat intake. Filed under Nutrition · Tagged with definition for saturated fat, effects of saturated fat on the cardiovascular system, fat calories versus cholesterol, fat content, fat content in food, fat content of food, fitness tips for men, health effects of saturated and unsaturated fat, heart unsaturated fat, how much fat is unhealthy for you, how much fat should i eat per day, how much fat should i take in every day, how much saturated fat is safe to consume, list of foods high in saturated fat, low cholesterol low fat diet, saturated and unsaturated fat, saturated fat, saturated fat food label, saturated fat per day, trans fat vs saturated fat, unsaturated fat foods, what is ste your essay in here…