Nutrition DIETARY FAT CONSUMPTION In a perfect vegetarian world, we would consume no animal fat at all. The American Heart Association and the American Cancer Society have established guidelines that recommend limiting the intake of fat such that the calories from fat make-up no more than 30% of total calories, referred to as a moderate fat diet. Those following a "low fat diet," such as those with a high cholesterol, history of heart disease, stroke, etc., should limit calories from fat to15-20% of total calories. As well, by limiting the intake of animal fat in favor of fat from seeds, legumes, nuts, and seeds, the type of fat consumed changes from saturated fat to polyunsaturated fat, which lowers the risk of heart disease and stroke. The amount of fat consumed from animal protein should be limited to 4-6 ounces per day, and should consist primarily of fish, skinless poultry, or lean lean lean cuts of beef. SATURATED FAT VS. UNSATURATED FAT: The gist of saturated vs. unsaturated fat is as follows. The term saturation refers to the number of hydrogen atoms attached to the carbon atoms in the fat molecule. That is, a saturated fat has the most hydrogen atoms possible attached to the carbon atoms, but that's not important. What is important is that this chemical property determines which fats will cause deposits in the arterial walls of the heart, or will lead to inflammatory reactions in our joints, or will affect the deterioration and function of our cells and lead to cancer. Saturated fat is obtained primarily from animal sources, and is solid at room temperature. Unsaturated fat is obtained primarily from vegetable sources, and is liquid at room temperature. Saturated fat causes heart disease, stroke, cancers, inflammatory conditions, skin conditions, and a variety of other disorders. Unsaturated fat is associated with a lower risk of these conditions, and can even cause improvements in the symptoms associated with them. So, how does this effect the choices I make in my selection of food? Where can my fat come from? THE WORST CHOICES: High intake of saturated fat from animal sources such as beef. High intake of saturated fat from butter. The use of oils such as corn oil, safflower oil, and soy. Eventhough these are composed of polyunsaturated fats, they are unstable when exposed to heat and light and form toxic derivatives called lipid peroxides. The use of Margarine and Shortenings due to their content of "Trans" fatty acids (see separate description below). High intake of cholesterol. THE BEST CHOICES: Follow the Food Guide Pyramid. See Pyramid Guidelines. Vegetables: 3-5 servings per day. Fruits: 2-4 servings per day. Breads, Grains, Cereals, Pastas, and Rice: 6-11 servings per day. Milk, Yogurt, and Cheeses: 2-3 servings per day. Meat, Poultry, Fish, Eggs, Beans, and Nuts: 2-3 servings per day: Limit animal protein (and its fat content) to 4-6 ounces per day, coming mostly from lean beef, fish, and skinless poultry. Oils: Choose Olive Oil and Canola Oil. Avoid Margarine: See section on "Trans" Fat. Use Butter instead of Margarine, but in limited amounts ("Sparingly" according to the pyramid.) Limit calories from fat to 30% of total calories. Calories from fat should preferably come from fruits, veggies, nuts, and beans rather than from animal sources. Limit cholesterol intake to 300 mg per day. Only foods of animal origin contain cholesterol.

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