Fat, Fat, Fatty,Fat

So I've heard, I cannot eat fats they will make me fat!  I wanted to shed some light on fats (they're always getting a bad rep)!

Fats
All of you athletes our there, fat is a secondary source of energy while you're training/competing.  Fat-based energy is available after your muscles deplete the carbohydrate stores.

Fats come in two forms: Solid and Liquid. There are 9 calories per 1 gram of fat (which makes it the highly concentrated source of energy, but also why foods high in fat have more calories).

Why do I need them?
* Fat is storage for excess calories
* It's an essential ingredient for healthy skin and hair
* Helps to carry the fat-soluble vitamins (A,D,E,K)
* Provides us with fatty acids (which are essential in many body functions- regulation of blood pressure)
* Helps regulate cholesterol in blood

Saturated Fat, Trans  Fat, Unsaturated Fat
Saturated Fat usually comes from animal products (Meat/dairy/coconut oil/palm oil).  This type of fat can damage your cardiovascular system.

Trans fat comes from hydrogenated vegetable oils (margarine, vegetable shortening.  These are even worse than saturated fats for your cardiovascular system.

Unsaturated Fat is a more heart healthy type of fat.  It is generally found in vegetables (includes monounsaturated and polyunsaturated).
   A. Monounsaturated Fat: Canola, olive and peanut oils, avocados, nuts.
   B. Polyunsaturated Fat: soybean, corn, safflower, and sunflower oils.


When your diet is rich in Saturated and trans fat you are opening yourself up to breast, colon, edometrial, lung, prostate, and rectal cancers. Along, with risk for heart disease and stroke.

But, you said Fat WASN'T BAD!
Correct, remember, everything in moderation.  So when you are looking at a label if you're going to cut the fat, you want to cut SATURATED AND TRANS FAT!  Replace these fats with monounsaturated and polyunsaturated fats.  Stick to the AHA recommendations:
less 30 % of calories from fat
less than 8-10% of total calories in saturated fat
cholestrol 300 milligrams or less


(Source: ISSA CFT)