So the other day, I was talking to a male friend about the macronutrient composition of an optimal diet. I stated that in my opinion, an optimal diet would be composed of 65% carbs, 15% protein, and 20% fat, which is basically in sync with the USDA recommendation.
My friend replied with saying he thought his diet should be composed of only 1% fat. My jaw dropped. 1% fat?! “You sound like…” I couldn’t finish my sentence. Male pride is a sensitive thing. I thought calling him a high school girl could be damaging to his ego. As I searched for a nicer way to call him a girl, he finished my sentence.
“…a 15 year old girl?”
“Yes! EXACTLY WHAT I WAS THINKING!” I was relieved that he recognized the error in his statement. Unfortunately, many people still believe that fat is the villain.
So people think that if they don’t eat fat, they won’t be fat. WRONG. Calories are calories. Excess of calories from any source is stored as fat. Forget this low carb, high protein, low fat, carb to protein ratio BS! Excess amounts of calories from fats, carbohydrates, AND/OR protein, gets stored as fat.
Why fats get a bad rap: 1 gram of carbohydrate = 4 calories, 1 gram of protein = 4 calories, 1 gram of fat = 9 calories. So yes, this does mean you need to eat smaller amounts of fatty foods than fruits or vegetables, but you still need fat. (And I know all you protein lovers are horrified that protein and carbohydrates contain the same amount of calories; a topic for a future post).
There are different types of fat. Saturated fat (SFA), trans fat (TF), Monounsaturated Fat (MUFA), and Polyunsaturated (PUFA). In general, you want to decrease your saturated fat intake, eliminate your trans fat intake, and have your fat sources come from foods containing MUFAs and PUFAs. Within your PUFAs you have your omega 3’s and omega 6’s. These are essential fatty acids. Essential because your body does not produce them, therefore you must get them in your diet to function properly.
So maybe you’re thinking, I don’t need that much fat, because it’s just extra cushioning. Wrong. Fat is used as an energy source, cell membrane structure, lung surfactant (protects lungs from collapsing), cell to cell communication, it has structural use for glycolipids and cholesterol, acts as insulation (oh no!), it is a precursor for steroid hormones, and is a carrier of fat soluble vitamins (A,D,E, and K).
• Omega 3’s:
o Sources: canola oil, flax seeds (ground), walnuts, some eggs (read label), soy beans, fatty fish, microalgae
How does it affect my body?
• Omega-3’s are deemed as a preventer of CHD. Compared to saturated fat, trans fat, and monounsaturated fat it lowers your LDL ‘bad’ cholesterol and triglyceride level (the mechanism behind this is incredibly fascinating). They are considered healthy because they are anti-inflammatory precursors which decrease your risk for atherosclerosis.
• Omega-3s are now being associated with neurological functions and behaviors such as depression, ADHD, Alzheimer’s disease, and dementia. Studies are showing that a higher intake of omega-3s may decrease the occurrence of these dysfunctions.
• There are also studies showing that omega-3 intake may be protective against osteoporosis, but studies so far are inconclusive.
• Especially important for vegetarians: Within your omega-3 family, you have ALAs, EPAs, and DHAs. Health benefits are mostly found with EPAs and DHAs. EPAs and DHAs are not found in plants (except for seaweed, but not in a sufficient amount). Thankfully, if you eat foods containing ALAs, your body can convert it to EPA efficiently under a good environment. Meaning, low alcohol intake, a transfat free diet, omega-6 intake of no higher than 7-10%, and of course, increasing your omega-3 intake.
• Conversion from ALA to EPA to DHA is inefficient, even with high ALA intake and low intake of omega-6, trans fat, and saturated fat. Microalgae supplementation is something for vegetarians to consider.
• How do you ensure this conversion? Lowering your intake of processed foods, especially those containing trans fat, use canola oil or olive oil instead of corn oil, and eat a source of ALA every day.
Okay, so this is just what omega-3’s do. I haven’t even touched on omega-6’s or monounsaturated fat, but I will someday. Hopefully you understand that fat can be good and it is an essential part of your diet.
So, if you are eating 65% of your calories from carbohydrates, 15% from protein, and 25% from fat, you should use the following as a guideline.
A male, eating 2200 calories, you need about 550 calories from fat, if you are a woman eating 1600 calories, you need about 400 calories from fat:
2 tablespoons of peanut butter: 200 calories
¼ cup of walnuts: 164 calories
1 tablespoon of ground flaxseed: 37 calories
1 tablespoon of canola oil: 120 calories
Like every food group, you need to get a variety of different foods. You should not only eat walnuts for a fat source. You should switch it up with eating cashews or almonds.
Measurements are expressed in grams per 100 grams (3.5 oz) of food item. Trace = <0.1; (–) = 0 or no data.
References:
DeFilippis, A, & Sperling, L. (2006). Understanding omega 3's. American Heart Journal, 151(3), Retrieved from http://0-www.sciencedirect.com.catalog.llu.edu/science?_ob=ArticleURL&_udi=B6W9H-4JCBT06-8&_user=945456&_coverDate=03%2F31%2F2006&_rdoc=1&_fmt=high&_orig=search&_sort=d&_docanchor=&view=c&_acct=C000048963&_version=1&_urlVersion=0&_userid=945456&md5=863f54d2616c58c3aaf575342dc50238#secx1
Kris-Etherton, P, & Grieger, J. (2009). Dietary reference intake for dha and epa. 81(2-3), Retrieved from http://0-www.sciencedirect.com.catalog.llu.edu/science?_ob=ArticleURL&_udi=B6WPH-4WHDHR6-1&_user=945456&_coverDate=09%2F30%2F2009&_rdoc=1&_fmt=high&_orig=search&_sort=d&_docanchor=&view=c&_acct=C000048963&_version=1&_urlVersion=0&_userid=945456&md5=a78912c0a483bc4ff70c9ba767c2e023#secx9
Information was also supplied from class notes.
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