For anyone on a runner’s diet or who is concerned about weight and running, you need to know about fat. Fat supplies the body’s essential fatty acids that furnish the energy we need to do physical activities.
The stored fats inside the body help protect the body’s vital organs, and transport fat-soluble vitamins such as vitamins A, D, E and K. Fats can also be good for your health, contrary to the popular belief that all fat is unhealthy.
There are two kinds of fat: saturated and unsaturated. Saturated fat is the unhealthy fat that’s bad for the body. These fats block the arteries and cause heart problems. We still need this kind of fat, however, just in a limited amount. Saturated fat intake needs to be less than 1/3 of the total fat intake.
You get saturated fat from foods like coconut, cottonseed, ham, pork, beef, butter, ice cream, cheese, palm kernel oils and sausage. Even though you may love to eat these foods, it is important to limit your intake.
Unsaturated fat, on the other hand, is considered “good” fat. This fat comes in two varieties: monounsaturated and polyunsaturated. We can get these fats from fish meat, seeds, oils, nuts and other plants. You can indulge in eating salmon, trout, avocados, walnuts and corn, as well as olive, sunflower and canola oil. High amounts of these will not harm your body.
Both the monounsaturated and polyunsaturated fats help lower the body’s blood cholesterol level, especially when used more than the saturated fats. Maintain 25 to 35 percent of caloric fat intake from mostly unsaturated fat. These will help your body with your running and other physical activities.