After protein
needs have been supplied, our next thought must be to
meet our energy needs. Fats are an essential part of the diet and a good
source of energy. They insulate the body and are the
carriers of fat soluble vitamins such as A, D, K, E and
essential fatty-acids. Animal - fats such as butter and
ghee as also vegetable fats like vanaspati, coconut and
palm oils are high in saturated fatty acids which are
implicated in heart disease. Therefore, their intake
should be minimized. Vegetable oils like sunflower,
safflower, soyabean, corn and groundnut have a higher
amount of unsaturated fatty acids and are preferable to
saturated fats. The average urban diet is high in fat and
steps must be taken to reduce the fat intake.
Suggestions to help reduce the fat intake are :
Use low fat cooking
methods like steaming, poaching or baking instead
of frying.
Use vegetable oils in
cooking. Use non-stick vessels.
Use skin and low fat
milk. Avoid cream and processed cheese.
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