Nutritionhandouts
FAT FACTS
Role of Dietary Fat:
Vital for absorbing and transporting certain nutrients, such as
vitamins A,D,E & K
To provide Essential Fatty Acids, which may only be supplied
through food. These are necessary to produce hormone-like
substances which regulate many body processes
Fats carry flavors and make food taste good
Fats slow digestion and provide satiety (fullness)
Role of Body Fat:
Provides us with an energy reserve
Protects vital organs against impact and trauma
Provides thermal insulation
Fat is a necessary component of every cell membrane
Don’t Go Too Low:
Eating too little fat can severely disrupt important body functions
It may disrupt hormone production:
Females: insufficient fat intake may disrupt menses which
negatively impacts bone health, increasing risk for
osteoporosis and fracture
Males: a very low fat diet may inhibit testosterone production,
which negatively affects muscle building
Inability to absorb certain nutrients
Inability to tolerate cold, which can be problematic for swimmers,
skaters, skiers, among others
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Nutritionhandouts
FAT FACTS
Why a High Fat Diet Is Not
Advantageous for Athletes:
Often high fat diets crowd out sufficient carbohydrate intake,
resulting in lowered glycogen stores.
Regular activity improves the ability to burn fat during mild/moderate
exercise, but to become fit, one needs sufficient carbohydrates to
fuel the exercise.
To consistently improve fitness and performance, one needs to train
at higher levels, which require carbohydrate. Fat cannot supply fuel
fast enough for muscles working at higher intensities.
When exercise is fueled by fat (i.e.: in a glycogen depleted state),
intensity is limited by the rate at which fat can be broken down, thus
it is a rate- limiting factor in training.
POWER generated by fat is about ONE HALF of that generated by
carbohydrates.
High fat diets have been shown to be immunosuppressive
(negatively affecting immune function).
High fat meals and snacks are not appropriate pre-game due to
their long digestion time.
Exercise does not eliminate the harmful effects of a high fat diet.
Recommended Fat Intake
A healthy level of fat intake for athletes has not been firmly
established, but generally, <30% calories from fat is the
recommendation for good health. An appropriate range for most
athletes may be between 20-25% calories from fat. To select
healthful fats, more selections should come from unsaturated
sources rather than from saturated or trans (hydrogenated) fats.
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FAT FACTS
Nutritionhandouts
Lower Fat / Higher Fat Foods
LOWER FAT FOODS
HIGHER FAT FOODS
≤ 3 gm fat / serving
> 3 gm fat / serving
unsaturated
saturated / trans
fruits &
vegetables
fresh fruits & vegetables,
fruit & vegetable juices,
dried fruit
olives, avocado
coconut
grains
most breads and cereals,
barley, bulgur, pasta, rice,
matzoh, tortillas, melba
toast, rye, soda or water
crackers, pretzels
waffles, pancakes,
granola (check
labels)
cornbread, biscuits,
oil-popped popcorn,
donuts, pastries, snack
chips, most crackers
dairy
non-fat and low fat (1%):
milk, yogurt, cottage
cheese, frozen yogurts;
non-fat dry milk, buttermilk
protein foods
dry beans, egg whites,
shellfish, most fish (except
those under high fat listing)
tuna canned in water,
white meat skinless
chicken & turkey
nuts, seeds,
salmon, sardines,
anchovies, tuna in
oil, mackerel,
pickled herring,
soybeans
whole eggs, dark meat
of poultry, all poultry
with skin, pork, lamb,
veal, ham, bacon,
sausage, hot dogs,
most cold cuts, organ
meats, most cuts of
beef
other
broth based soups,
bouillon, jams, jellies,
applesauce, tomato sauce,
mustard, ketchup, salsa,
soy sauce, horseradish,
herbs, spices
most vegetable oils,
some salad
dressings, trans-fat
free margarines
creamed soups, butter,
most margarines, some
salad dressings,
mayonnaise, cakes,
pies, cookies,
chocolate, other candy
2% & whole milk, all
cheeses, creamed
cottage cheese, half &
half, ice cream,
whipped cream, sour
cream, cream cheese
References:
1) Gleeson, M, Bishop, N. Elite athlete immunology: importance of nutrition. Intl J Sports Med
2000 May 21 S1(3) S44-50
2) Hawley et al. Effect of altering substrate availability on metabolism and performance during
intense exercise. Br J Nut 2000 Dec; 84(6): 829-38
3) McCardle, Katch & Katch, Nutrition in Sport & Exercise, Lippincott, Williams & Wilkins, NY. 1999.
4) Pennington J (ed). Bowes & Church’s Food Values of Portions Commonly Used. NY:
Lippincott, Williams & Wilkins 17th ed. 1998.
5) Pedersen, et al. Training and natural immunity: effects of diets rich in fat or carbohydrate.
Eur J Appl Phys 2000 May; 82(1-2); 98-102
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