Lipid Nutrition Energy
Lipid nutrition is critical to the human body. Yes hard to believe but we need our good fatty foods.
Lipids are a particular type of fats and these essential fats form the fatty tissues that transit the energy reserves and insulation within our body.
What most of us don’t know is that all fats are combinations of saturated and unsaturated fatty acids found in liquid or solid foods.
Lipid fats, the good fats, are vital components of the cell membrane and important in transporting nutrients, such as vitamins A, D, E, and K—the “fat-soluble vitamins.”
These internal fatty tissues protect our vital organs from trauma and temperature change, acting like a human thermostat, and in fact aids to regulate body temperature.
Lipid Nutrition Recommendations
Lipid-fats are burned to make energy, especially when we are not getting enough from our diet. Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in the foods we eat.
The secret to increasing energy levels, is learning to choose
the “Good Fat Food Groups.”
– Choose lean, protein-rich foods such as soy, fish, skin-less chicken, very lean meat, and fat-free or 1% dairy products.
– Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.
– Get plenty of soluble fiber such as oats, bran, dry peas, beans, cereal, and rice.
– Limit fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
– Limit animal products such as egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (especially large – portions of meats).
– Review food labels, especially the level of saturated fat. Avoid or limit foods high in saturated fat.
– Read food labels for words like “hydrogenated” or “partially hydrogenated” these foods are loaded with bad fats and should be avoided.
– Liquid vegetable oil, soft margarine, and trans-fatty acid-free margarine are preferable to butter, stick margarine, or shortening.
Lipid Nutrition Health Studies
A large number of studies have shown positive health benefits associated with consumption of omega-3 fatty acids on infant development, cancer, cardiovascular diseases, and various mental illnesses, such as depression, attention-deficit hyperactivity disorder, and dementia.
In contrast with lipid nutrition, it is now well established that consumption of trans fats, like those present in partially, hydrogenated vegetable oils, are a risk factor for cardiovascular disease.
Lipid nutrition is an important component of our diet, and at least a minimum intake is essential.
However, many problems are associated with excessive intake of dietary fat, including obesity, cardiovascular disease, and some forms of cancer.
Balancing Lipid Nutrition Fat Intake
Levels of fat-lipid intake are highly correlated with weight. High consumption of dietary fat is associated with both increased body fat and obesity.
Fats are the most concentrated source of food energy, supplying nine calories per gram. This is over twice the calorie content of proteins and carbohydrates. The average American diet is 42 percent of total calories from fats
A range of 10–20 percent is also acceptable and may be helpful in reducing the progression of cardiovascular disease by lowering blood levels of triglycerides and cholesterol.
Reducing lipid nutrition intake to this level means cutting down greatly on consumption of red meats and dairy products such as milk, cheese, and butter.
The best long-range lipid nutrition wellness approach for body weight and general good health is limiting dietary fats while maintaining adequate protein and complex carbohydrate intake.