Food

6 nutrients and how to calculate calorie needs. Chapter 3: Fats

As we said in our previous article, for a personal trainer to determine what nutrients his client needs, he needs to know his food intake and energy needs. With this information, the personal trainer can assess their client’s overall nutritional needs. To understand the relationship between body and food, and to advise clients on nutritional issues, it is important to have a good knowledge of the 6 nutrients: proteins, carbohydrates, fats, vitamins, water and minerals.

Chapter 3. Today, out of 6 nutrients, we will deal with FATS

Fat needs of the human body

The requirements of the human body for fats are low. To avoid a deficiency, we must all consume at least 3% of our energy coming from omega-6 fatty acids (linoleic acid). And also between 0.05% and 1% of omega-3 fatty acids (alpha linolenic acid). Although the needs are small, inadequate fat intake will be a problem for people in good health.

Low Fat Diet

Diets that prescribe low fat for people with severe heart disease are not recommended for healthy active people. Diets with less than 15% fat can reduce testosterone production and affect metabolism and muscle development. Also, very low fat diets can impair the absorption of fat-soluble vitamins. Personal trainers need to know how their clients feel about their dietary fat intake. They should be educated about the importance of essential fatty acids (omega-3 and omega-6 fats).

Harmful Excessive Fat Intake

But more than insufficient fat intake, it is its excessive consumption that attracts the attention of scientists and medical professionals. In particular with regard to the relationship between dietary fat and cardiovascular disease.

In the United States, approximately 34% of the calories in a typical diet come from fat. In European countries, fat consumption is basically the same: 34% for women and 36% for men. In this regard, the recommendation of most health organizations for the general population is that fat should provide 30% or less of the total calories consumed. It is recommended that 20% of your total calories come from monounsaturated or polyunsaturated fat. Less than 10% is saturated fat and the least amount of human-produced trans fat is consumed from partially hydrogenated oils.

When should you reduce dietary fat?

There are three main reasons people should cut fat from their diet:

  1. Increase your carbohydrate intake to meet your learning needs. In this case, in order to provide a convenient protein supply, the nutrient to be reduced is fat, so that even if a person eats more carbohydrates, their calorie intake is the same as normal.
  2. Substantial reduction in total calorie intake to lose weight. The only way to reduce body fat is to get a negative calorie count. Fats can be a source of excess calories because they are high in calories (9 kcal / g versus 4 kcal / g for carbohydrates and protein). Research shows that the good taste of high-fat foods causes overeating. Thus, cutting back on excess fat in the diet can help reduce calorie intake. The recommended reduction in dietary fat should not be done prior to evaluating the client’s diet. Because customers can already follow a low-calorie diet.
  3. High cholesterol levels need to be reduced. In the case of patients with high blood cholesterol levels or a family history of coronary artery disease. Monitoring your fat and carbohydrate intake may be necessary if directed by your doctor. This dietary therapy should only be administered by a licensed nutritionist.

Today we looked at 6 nutritional fats. In our next article we will talk about vitamins and minerals

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