The name — fat — may make it sound like something you shouldn't
eat. But fat is an important part of a healthy diet. And little kids,
especially, need a certain amount of fat in their diets so the brain and nervous system develop
correctly. That's why toddlers need to drink whole milk, which has more fat,
and older kids can drink low-fat or skim milk.
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Fats form a category of lipid,
distinguished from other lipids by their chemical structure and physical properties. This category
of molecules is important for many forms of life, serving both structural and
metabolic functions. They are an important part of the diet of
most heterotrophs(including humans). Fats or lipids
are broken down in the body by enzymes called lipases produced
in the pancreas.
You might see ads for foods that say they're "low-fat"
or "fat-free." Lower-fat diets have been recommended for health and to help people lose
weight. But nutrition experts are finding that fats are more complicated and
that some kinds of fat are actually good for your health. As a bonus, fat in
food helps people feel satisfied, so they don't eat as much.
But that doesn't mean
a high-fat diet will be good for you. And some fats are better than others.
There are two main types of fat: saturated and unsaturated.
Examples of edible animal fats are lard, fish oil, butter/ghee and whale blubber. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut and olive oils, and cocoa butter. Vegetable shortening, used mainly for baking, and margarine, used in baking and as a spread, can be derived from the above oils by hydrogenation
Some fat is essential in
everyone's diet.
Fats provide a source of
concentrated energy as well as the fat-soluble vitamins A, D, E and K. Fat
transports these vital nutrients around the body.
We also need fat for hormone
metabolism, healthy skin and hair, tissue repair, protecting the internal organs
and to prevent excessive loss of body heat.
So fat is not the
enemy, but you'll want to choose the right amount — and the right kind — of
fat. If you're getting most of your fat from lean meats, fish, and
heart-healthy oils, you've already made fat your friend!
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