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One of the most common mistakes is that people, to lose weight, completely eliminate the fats from their diet, says Indrė Trusovė, a nutrition specialist.
"Consumers often say this" feat. "Unfortunately, this is not the right choice.First of all, it is important to know that fats are divided into ugly and soot, also known as greasy and greasy fats.We must absolutely avoid the so-called bad fats: chips, oil confectionery or semi-finished products, pizzas, fast food, fatty meat products. good fat is essential for every human being because it helps to transport and absorb vitamins A, D, E and K. "
The most common criteria for a healthy diet, less sugar, salt, fat, more fiber, says study Spinter studies and marketing network Rimi, who are over 35 years old.
However, if, for example, the added sugar is beneficial and completely abandoned, the fat is slightly different. "Fat is necessary for the human body.It is more important to have less fat or more high quality fat in your diet.In particular, trans fat should be avoided," says I. Trusov, expert in nutrition.
Fats for Irregular Fats
Good fats are essential for the vital functions of the human body, as well as for the growth and maturation of children, the production of fats. bad hormones, a beautiful skin, luscious hair, must be our ally.In the adult human diet, the fat should be 25-35% .The daily energy and saturated fat levels can not exceed 10% "Daily energy rates." Especially important is the choice of good quality fats: nuts, seeds, good quality oils, avocados, salmon, "- advises a nutrition consultant.
I. The Trusov notes that the fat required for each person is different according to body weight, height, age, physical activity, health status, etc.
The Greater Enemy – Transfusions
Trans fats are a certain amount of unsaturated fats the type of acid. They are of industrial and natural origin. Natural trans fats are found in the fat of cows, sheep and goats
Industrial trans fats are formed chemically when vegetable oil is transformed into semi-hard fats during hydrogenation, and then margarine or pastry. and the food processing industry for various pastries, confectionery, fried foods, etc.
"Trans fat is found mainly in biscuits, pastries, confectionery, pasta, sweets and fries. Industrial trans fats have no nutritional value, therefore, their consumption should be limited and modified by healthier foods, "says Ieva Novogreckaitė, marketing director of" Rimi ". Expert in quality badurance
In Lithuania since 2019. 1 November a regulation limiting the trans fat content of foods will come into force, according to which the maximum transient fatty acids (TRFs) content in food will not be greater than 2 g / 100 g of total fat
I. Novogreckaitė pointed out that Rimi's customers could easily distinguish between foods that did not use trans fat in their production – they would begin to mark the "Choose Healthier" brand in stores.
How to avoid?
According to WHO recommendations, the trans fat content should not exceed 1%. food intake. So, if the daily food intake is 2000 kcal, it is advisable not to consume more than 2 g of trans fat
How to reduce the consumption of trans fat
• Choose the right fat (fat monounsaturated and polyunsaturated), walnuts, olives, avocados, fish and seafood)
• Avoid Fried Foods
• Eat Slower
• Read food labeling information and note If it contains any of the hydrogenated oil, fat, or choose the "Choose Healthier", "Key Hole" products.
"I have been working in the nutrition sector for seven years and one of the most frequently asked questions by customers is to choose the right product." It's good that healthier products are now finding more easier and more convenient to find special product labels and no need to read labels with a magnifying glbad.This really saves a lot of time, "says I. Trusov, nutritionist.
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