Carry home Nutritional Message

What is An Ideal Fat?

      Mother nature designed the lipid composition of cell membranes to a smart ratio between sat,monounsat and polyunsaturated fat

      It is difficult to classify any single oil/fat as ideal . It is safe to predict that oils with balanced chemical composition of fatty acids in their triglyceride may pass as the nearest prototypes.

      The WHO recommends ratio of saturated, monounsaturated and polyunsaturated fatty acids as 1:1.5:1and Omega6/Omega3 ratio of 5-10 in the diet.

      The American Heart Association now recommended use of oils having an equal proportion of saturated, monounsaturated and polyunsaturated fats.

Choice of healthy dietary Fat

What Type of Fat should we use?

Polyunsaturated fats:?

Prolonged use of oils rich in polyunsaturated fats has undesirable effects of reducing good cholesterol along with bed cholesterol. Such Oils oxidized faster than monounsaturated or saturated fat:

    Excessive intake

impair the ability of antioxidants

Enhance certain cardio vascular disease

Cataracts and aging problem

Saturated fats:?

      They are twice effective in raising serum-cholesterol as polyunsaturated fats were in lowering it.

Monounsaturated fats:?

     Considered as neutral in effect on serum cholesterol. There no  optimum level of these fatty acids needed in diet

FAO/WHO Recommendations

• Normal health and growth     = 30-40%

          (saturated fat should not be not > 10%)

• Adults                                            = 15%
• Active individual                           = 35%
• Lactating and pregnant women   = 20%.

Satur: monounsatur: polyunsatur= 1:1:1

Carry home Nutritional Message

Avoid

      Purchasing oil exposed to direct/indirect sunlight/ intensive artificial light for longer period

      Consumption of Food subjected to oil repeatedly fried

      At  domestic  level, at least after 5th frying  the oil should be consumed in next cooking rather than keeping it for next frying.

       Don’t stick to a single oil brand – keep changing for a balance fatty acids.

      Good quality vanaspati ghee may be used occasionally for saturated fatty acids.

      People with active lifestyle may also use desi ghee in limited mounts for some cholesterol and vitamin D intake.

To fulfill the requirement of Omega 3 fatty acidsTake

      walnut ¼ Cup or I spoonful flaxseed on daily bases.

      1 spoon full of ground Flaxseed sprinkle on any dish for easy and efficient incorporation of Omega 3

      Fish 2-3 time a week