Fat is an essential nutrient for the human body, which is indispensable and cannot be excessive, because too much fat in the body can easily lead to hoarding and make the body slowly gain weight. What can I eat to gain weight easily? There are some foods with high fat content here, so if you want to stay healthy, you should eat them carefully.

Fat can also be divided into "good" and "bad"

The fat contained in food can be divided into two categories: one is healthy fat, such as polyunsaturated fat, and the other is the chief culprit that leads to your obesity-saturated fat and trans fat. Nutritionists believe that the content of saturated fat in the fat we eat should be less than 1/3 of the total fat, and the total amount of polyunsaturated fat should not be less than 1/3. Although the body can use saturated fats as energy, you don't need them. On the contrary, polyunsaturated fats and oils are essential to the human body.

How much fat should we eat every day to be healthy?

In our total dietary energy, the energy provided by fat is preferably between 20% and 30%. According to the average adult's daily intake of 1800-2600 calories and the upper limit of 30%, it is 60-85 grams of fat. In addition to edible oil containing 99% fat, we may also consume a lot of "invisible fat":100g of egg yolk has a fat content of 2 1. 1 g,100g of lean pork has a fat content of 28g, and100g of peanuts has a fat content of 44.

But these foods don't mean you can't eat them. These fats are "good" fats, but you should know the fat content of these foods so that you can control the total fat intake every day.

What do you eat to gain weight? Five high-fat foods (2)

Where is the "good" fat?

Most of us lack really good fats, namely omega-3 and omega-6 fats (provided by polyunsaturated fats). So, where can I find these good fats? The answer is-fish (especially deep-sea fish such as salmon, tuna and salmon). ) and seeds (such as flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, corn, soybeans, etc. However, most people can't get enough good fat by eating fish and seeds, so seed oil is your most convenient choice. Edible oils such as olive oil, sunflower oil, corn oil and soybean oil are all good sources of fat.

Get rid of "bad" fat

Generally speaking, harmful fats are mostly found in animal foods, such as beef, pork, butter, poultry, butter, milk and cheese. A few plants are also rich in saturated fats, such as coconut oil, palm oil and cocoa oil. Although we all know that saturated fat is harmful to slim figure and healthy body, we can't monitor saturated fat intake at any time. Then, the following suggestions can make it easy for you to control the intake of "bad" fat.

1, ingenious substitution of meat in diet: the saturated fat content of white meat is lower than that of red meat, and the saturated fat content of skinless muscle is less than one third. As long as you make a slight change in your diet, you can consume a lot less saturated fat.

2. Replace solid fat with liquid fat: olive oil, rapeseed oil or corn oil contains liquid fat unsaturated fat; Foods containing solid fat, that is, preserved fat, include butter and lard.

3. Choose low-fat dairy products: semi-skimmed milk or low-fat yogurt are good choices.

Before buying food, check the nutrition label of food to know how much saturated fat you want to eat.

5. Change the cooking method: The study found that saturated fatty acids can be reduced by half after long-term cooking. Therefore, eating fat meat should be stewed rather than fried.

What to eat is easy to get fat, five high-fat foods and foods (3)

Beware of five invisible high-fat foods

1. Coconut juice: The surface of coconut juice looks like natural juice, but it actually contains 93% fat. The same types are shredded coconut, minced coconut and all desserts containing coconut juice.

Countermeasures: Use skim milk instead of coconut milk.

2. Croissants: Croissants that look clear and light and do not contain too much fat, with fat accounting for 58% of the total calories, as well as cakes, biscuits and western cakes.

Countermeasure: Replace these snacks with whole wheat bread.

3. Vegetable salad: It seems to be the representative of low calorie, but the fat in vegetable salad accounts for 72% of the total calories, which is attributed to the mixing of various China or Western sauces and salads.

Countermeasure: Mixed salad and low-fat yogurt will be healthier and have lower calories.

4. Walnut: Walnut is also a deceptive natural plant food, but its fat accounts for 70% of the total calories. Nuts such as peanuts and pistachios are also high in fat.

Countermeasure: When you want to eat nuts, switch to oatmeal sticks!

5. Lean pork: You may think that the fat content of lean pork is really low, but this is not the case. The fat of lean pork accounts for 38% of the total calories. The same is true of similar red meat such as beef and mutton.

Countermeasures: Choose white meat such as chicken and fish instead of red meat.

What to eat is easy to gain weight? In order to know more about fat, finding ways to eat fatty foods and avoiding eating too much fatty foods can prevent the body from getting fat.