FATS, OILS & SWEETS

Why are they important to people with SCI?

Small amounts of fat are necessary in your diet. Fat adds taste to foods, provides energy, and helps your cells and nerves function. It also allows absorption of vitamins A, D, E and K.

Fats and oils are the most concentrated source of energy. Each gram of fat supplies 9 calories compared with 4 calories per gram of protein or carbohydrate--the other sources of energy. That is why fats and oils are listed at the top of the Food Guide Pyramid, to remind you to eat them in moderation.

There are three types of fats:

saturated--found in meat (grease gravy and bacon grease) and dairy products (milk, butter, ice cream), and coconut and palm oils;
monounsaturated--found in olive, peanut and canola oils;
polyunsaturated--found in safflower, sunflower, corn, soybean, and cottonseed oil.

All fats have the same amount of calories. However, there is especially strong evidence between eating large amounts of foods containing high saturated fat and your having high blood cholesterol, obesity, and risk for heart disease. So, it is important to go especially easy on your intake of saturated fat.

Sugars and sweets (such as table sugar, candy or desserts) are forms of simple carbohydrates. Our body prefers to use carbohydrates rather than fats as a source of energy. Only about 10% of your calorie consumption should come from simple carbohydrates as they have no nutritional value. Better choices are complex carbohydrates, such as cereal, pasta, and starchy vegetables.

Tips to reduce your fat intake from your diet:

Use cooking spray and a non-stick pan instead of cooking in butter, margarine, or oil
Use mustard, which is fat-free, instead of mayonnaise
Steam, microwave, broil, poach, or stir fry instead of frying with oil
Use lower-fat food substitutes such as sorbet instead of ice cream and reduced-calorie salad dressing

What are the Recommended Daily Amounts?

It is recommended that no more than 30% of your total daily calories come from fat or about 53 grams of fat for a 1600 calorie a day diet. Fats add up quickly--two tablespoons of mayonnaise have 22 grams of fat.

SCI & Nutrition Facts is supported by the Rehabilitation Research and Training Center in Community Integration for Individuals with Spinal Cord Injury at Baylor College of Medicine and TIRR (The Institute for Rehabilitation and Research), Houston, TX, which is funded by the National Institute on Disability and Rehabilitation Research of the U.S. Department of Education under grant #H133B40011. The U.S. Department of Education does not necessarily endorse the information in SCI & Nutrition Facts.