Saturated and unsaturated fat
Fat is a source of energy (calories), vitamin A, D and E and essential fatty acids (linoleic and alpha-linolenic acid). For a healthy eating pattern between twenty and forty percent of calories from fat. To reduce the risk of cardiovascular disease decrease, it is important to choose products with minimal saturated fat and little or no transvet. This can be done by:
Further advises the Food Center twice a week to eat fish, including at least one fatty fish. Fish contains fatty acids that the risk of a heart attack decrease.
Calorie Empire
Fat provides all the nutrients most calories per gram. This applies to all types of fat. A high-fat diet is usually a high-calorie diet. People who have difficulty in weight, therefore, continue to do well not to eat fat. At an average energy demand will mean up to 80 grams of fat per day for women and about 100 grams per day for men.
'Wrong' fat
On the basis of chemical properties in different unsaturated fat and saturated fat. Fat in food is always a combination of both. On health is important to choose products that are so minimal saturated fat. Saturated (bad) fat increases the cholesterol in the blood and thus increases the risk of cardiovascular disease. Unsaturated fat lowers cholesterol right. Transvet is an exception: it is even worse than saturated fat.
Both animal and vegetable products wrong fat. Saturated fat is mainly found in hard margarine and hard frituurvet and hidden fats in meat, volvette milk, butter, chocolate, cakes, pastries, snacks and zoutjes. Transvet can sit in products with partially hydrogenated fats such as cakes and pastries. The rise in the factory when soft fat and oil 'harder' to be made.
"Unsaturated = ok '
Oil, margarine from a kuipje, halvarine, liquid tank, cooking and frituurvet, oily fish, nuts and peanuts contain more saturated than unsaturated fat. Unlike saturated fat and unsaturated fat transvet helps to improve cholesterol levels. Five percent of calories from saturated fat in exchange for unsaturated fat, decreases the risk of cardiovascular disease twenty to forty percent.
Twice a week of fish
Fish contains a type of unsaturated fat, so-called n-3 long-chain fatty acids (EPA and DHA), which increase the risk of a heart attack decrease. The Nutrition Center recommends that twice a week to eat fish, including one oily fish. For people who do not eat fish, are products that are enriched with fish or fish oil capsules is an alternative.
Source and more information through the voedingscentrum.nl
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