Fats in Foods

Fats are a large group of compounds which are soluble in an organic solvents, but are not in the water.
According to the Association nutritionist Germany (Deutsche Gesellschaft für Ernährung)daily fat allowance, normal fat intake for a healthy person, is 30% of total calories. That's about 80-100 grams per day, and about 560 grams per week. This recommendation applies to people with an inactive lifestyle. Athletes and people with active lifestyles should consume a larger amount of fats.
Many people avoid fat in their diet, thinking they'll get fat from fatty foods. Of course, this isn't the right line of thought. Actually, many Foods contain Fat. Fat improves the taste of the food that we take and slows down digestion of food, which prevents premature feeling of hunger after meals. Fats are the main ingredients of the food by which our body is functioning normally. Fat is an important source of vitamins A, D, E and K, and essential fatty acids which our body cannot produce by itself. Furthermore, fatty food gives us energy to all the important daily activities. So, we do not need to avoid and ejects fats from the diet, but we need to learn to consume good and healthy fats. You'll see, that's easy! Don't worry about your weight, sit back and just relax!


We need to know a fact - Fat doesn’t make us fat! Food that we eat during the day, including carbohydrates and proteins contain calories. If we eat a lot of fruit during the day, we get fat, right? Here's a list of fatty foods that have numerous benefits for human health. These foods lowered cholesterol levels,
improve the cardiovascular system, well affect the brain, make hair shinier, regulate sleeping, and skin is rejuvenated.

1. Plant Oils (Sesame oil, Extra virgin Olive Oil, Flaxseed oil, Pumpkin seed oil, Canola oil, Grape seed oil)
2. Fatty Fish (Tuna, Salmon, Sardines, Herring)
3. Nuts (Brazil nuts, Cashews, Walnuts, Pistachios, Hazelnuts)
4. Peanut butter
5. Soy milk
6. Tofu cheese
7. Olives
8. Avocados
9. Eggs

Calories in Fats

Primary fat that we use in diet are listed in the list below (number indicates the number of calories in 100 grams of foods) 

  • Butter 755 
  • Margarine 720 
  • Mayonnaise 761 
  • Mayonnaise Light 341 
  • Lard 900 
  • Vegetable fat 753 
  • Tartar sauce 480 
  • Olive Oil 900 
  • Rapeseed oil 900 
  • Sunflower oil 928 
  • Corn oil 930

A prominent British doctors and professors have argued that saturated fats have been unjustly demonizing for decades. According to their research, saturated fats are actually healthy! According to the British press, the eminent cardiologist Dr Aseem Malhotra claims that millions of people needlessly suffer from a cardiovascular disease as a direct result of bad advice given to them, to avoid fat. The doctor made a scientific conception that the frequently recommended low-fat diet is a major cause of obesity and heart disease. He believes that the insistence of the official medicine in unsaturated fat is simply "an obsession." In fact, the real problem is the carbohydrates, especially refined sugar. These foods stimulate growth of harmful low-density cholesterol (LDL).
The artificial trans-fats, which are the cause of the inflammatory process in the body that lead to heart disease, but a saturated fats of natural origin, such as butter and coconut oil, are something completely different.
Professor David Haslam, former Chair of the National Obesity Forum, said: "It's extremely naive of the public and the medical profession to imagine that a calorie of bread, a calorie of meat and a calorie of alcohol are all dealt in the same way by the amazingly complex systems of the body. The assumption has been made that increased fat in the bloodstream is caused by increased saturated fat in the diet, whereas modern scientific evidence is proving that refined carbohydrates and sugar in particular are actually the culprits."