Fat, often erroneously, is mistaken as the “enemy” and many try to avoid eating it at all costs. We all need fat in our diets, however, it should comprise no more than 25-30% of our daily caloric intake.
FAT IS NECESSARY FOR:
Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorption of certain vitamins (vitamins A, D, E, K, and carotenoids)
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat helps food stay in the stomach longer, helping one to feel satiated and to prevent hunger soon after meals
Fat may help your body produce endorphins (natural substances in the brain that are responsible for feelings of pleasure)
Diets too low in fat may trigger cravings
Provides back up energy if one has to go 4-6 hours without food
Provides insulation under the skin from the cold and the heat
Protects organs and bones
Fat surrounds and insulates nerve fibers to help transmit nerve impulses (nerve impulses are necessary for thoughts, emotions, behaviors, movements, etc.)
Fat is used by the body to make other building blocks needed for hormones and immune functioning
WHAT HAPPENS IF I DON’T HAVE ENOUGH FAT IN MY DIET
Harder to feel satiated, which may lead to continued eating
Dry, scaly skin
Hair loss
Low body weight
Cold intolerance
Bruising
Poor growth
Lower resistance to infection
Poor wound healing
Loss of menstruation