TOPIC 2: LIPIDS - recommended intake + risks + tips to reduce

what is the recommended intake of total fat?

30% of total energy

what is the recommended intake of saturated fat?

less than or equal to 10%

what is the recommended intake of trans fat

as min9imal as possible

less than or equal to 1% of total energy

what is the recommended intake of cholesterol

less than 300mg/day

what are the consequences of excessive lipid intake?

cardiovascular disease

certain cancers

obesity

consequences of excessive lipid intake - cardiovascular diseases

increase dietary intake of total fats and cholesterol increases risk of atherosclerosis

the more saturated fat in the diet the higher the LDL

increased dietary trans fat raise LDL and lowers HDL

consequences of excessive lipid intake - certain cancers

excessive calories beyond daily needs is stored in adipose tissue

tips to reduce lipid intake

limit intake of deep fried fatty food

trim off all visible fats from meat and poultry

choose leaner cuts rather than high fat cuts of meats

use healthier cooking methods like steaming