Instructions: Dietary fat is a vital nutrient in a healthy lifestyle. Like carbohydrates and protein, dietary fat is an important source of energy for the body.

Fat is the most concentrated source of energy in the diet, providing nine calories per gram compared with four calories per gram from either carbohydrates or protein.

Dietary fat supplies essential fatty acids, such as linoleic acid, which is especially important to children for proper growth.

Fat also is required for maintenance of healthy skin, regulation of cholesterol metabolism and as a precursor of prostaglandins, hormone-like substances that regulate some body processes.

Dietary fat is needed to carry fat-soluble vitamins A, D, E and K and to aid in their absorption from the intestine. It also helps the body use carbohydrate and protein more efficiently.

The body uses whatever fat it needs for energy, and the rest is stored in various fatty tissues. Some fat is found in blood plasma and other body cells, but the largest amount is stored in the bodys adipose (fat) cells. These fat deposits not only store energy, but also are important in insulating the body and supporting and cushioning organs.

An excess of dietary fat has become increasingly recognized as one risk factor influencing the development of chronic disease.

Currently, the average intake of fat in the United States is about 36 percent of total calories.

Most health authorities advise that adults limit fat consumption to 30 percent of total calories, with saturated fat providing no more than 10 percent.

Moderating Dietary Fat

In the average U.S. diet 58 percent of the total fat and 75 percent of the saturated fat is derived from animal sources.

Primary animal sources of fat include red meats, poultry and fish; milk and milk products; and eggs.

In addition to direct consumption of meat products, fat is consumed in fried foods and other products such as margarine, nuts, baked goods, salad oils, shortenings, mayonnaise, salad dressings, frostings, gravies and sauces.

To help Americans moderate their dietary fat intake, producers have developed a wide variety of reduced-fat food products.

Low-fat meats are more common as producers select leaner, meatier animals for market and butchers trim away more fat.

Low-fat and skim milk outsell whole milk, and choices in reduced-fat cheeses, sour cream, butter, margarine, yogurt and other spreads are increasing.

In addition, snack foods, cakes, pastries and frozen desserts are available in reduced fat and calorie, as well as fat-free varieties.

But moderation in fat consumption is only one aspect of good nutrition. Variety, moderation and balance of all foods is the most prudent approach.

A well-balanced diet in combination with plenty of exercise, maintaining proper weight, avoiding smoking and controlling diseases such as hypertension is the best approach to a healthy lifestyle.

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