Fats in food

Surely you know that fats in food are often the cause of excess at the waist. This is really true: it is in fats that the greatest amount of calories is covered, and with man's love for fatty foods it can sometimes be difficult to cope. Few people adhere to the norm - fats should not exceed 20% of the daily diet (this is approximately 40-50 g). Chips, any fried dish, confectionery cream, sausages - all this allows you to quickly exceed the rate, even if you ate very few such products. If you choose low-fat foods, chances are, you will have much less problems with being overweight.

Fat content in foods

We can conditionally divide everything that we eat into several groups, based on the amount of fat in the products. According to the fat content per 100 grams of the product, five categories can be distinguished, which indicate which foods are rich in fats, and which ones are low-fat.

1. Foods high in fat (more than 80 grams) . This vegetable, cream, melted butter (mainly vegetable fat is presented in products of this kind), margarine, lard, cooking fats. All this is used in food needs limited, because such products can lead to rapid weight gain, if they are too entrenched.
2. Products with a high fat content (from 20 to 40 grams) . This is almost all types of cheese, cream and fatty sour cream (from 20% fat content), ducks, geese, pork, as well as sausages of all kinds, dairy sausages, sprats, any cakes, chocolate, halva. Such products should also be used very carefully and moderately, because unlike the first group, which is used usually little by little, in these products, many do not know the measures.
3. Products with a moderate fat content (from 10 to 19.9 grams) . This fatty cottage cheese, cheese, cream ice cream, eggs, lamb and chicken, beef sausages, tea and diet sausages, as well as fatty fish - salmon, sturgeon, saury, herring, caviar. These products are recommended to be taken regularly, since they can be easily added to any diet at a relatively low fat content, which is why they become the basis for a proper, balanced diet.
4. Products with low fat content (from 3 to 9.9 grams). This milk, fatty yogurt, milk ice cream , bold cottage cheese, beef, lean lamb, horse mackerel, mackerel, pink salmon, lean grass, buns, sprats, as well as fondant sweets. Such foods can be included in the diet without fear, because even if you use them relatively much, it does not hurt you and your figure, but it will give the body the right fats.
5. Products with a low fat content (less than 3 grams) . This is beans, cereals, protein milk, low-fat cottage cheese, cod, hake, bread, pike perch, pike. Eating these foods is absolutely safe, they are suitable even for those who adhere to a strict diet for weight loss.

Needless to say, products containing fats have a different degree of utility for the body. It depends on the type of fat.

Fats in food: useful and harmful

Unsaturated and polyunsaturated fats for humans are the most useful, and they are in available vegetable oil. Saturated fatty acids, on the contrary, are solid, difficult to digest and not too useful for humans (it is lamb and beef fat, lard, palm oil). Products with saturated fats should be limited in the diet. So, we will summarize:

1. Foods containing saturated fats - cheese, egg yolk, lard and meat, melted fat, shrimp and lobsters, milk and dairy products, chocolate, cream, palm, coconut and butter.
2. Products containing unsaturated fats - peanuts, olives, poultry, avocados, game, cashew, olive and peanut butter.
3. Products containing polyunsaturated fats - almonds, seeds, walnuts, fish, corn, linseed, rapeseed, cotton, sunflower and soybean oil.