Nutritional requirements for a 15 yearold active girl?

Question

How much:
-fat
-saturated fat
-cholesterol

Answer 1

Best Answer - Chosen by Asker

Dietary cholesterol has no impact on "bad" cholesterol.

Cholesterol is a necessary & healthy component of every cell in the body. Total cholesterol numbers don't really mean anything the only indicators of health problems are if your Triglycerides >100 & HDL is <60. Carbs, especially fructose create triglycerides - precursors to VLDL. Saturated fats raise your HDL the "good" cholesterol. MOST of LDL is "good" cholesterol - only VLDL are bad for your health.

I advocate a low carb, high fat diet for optimal health. Carbs >9g per hour trigger insulin which does not allow other hormones to function properly.

There never was one iota of scientific proof to condemn saturated fats as a cause of heart disease. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes.

Plaque build up in the arteries are more attributable to carb consumption than dietary fats. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation - the precursors to a heart attack and heart disease.

Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.

http://heartscanblog.blogspot.com/2009/1…

Polyunsaturated fatty acids are fine *in whole food sources* but when they are separated from a whole food, it exposes the fragile oils to air & causes them to quickly oxidize (go rancid). Oil that has oxidized, does not just turn a heathy food to a neutral food, it actually makes it unhealthy by converting to harmful oxidized fats called lipid peroxides.




7 Reasons to Eat More Saturated Fat

1) Improved cardiovascular risk factors

Saturated fat in the diet is the only means to reduce the levels of lipoprotein (a) — that correlates strongly with risk for heart disease. Eating fats raises the level of HDL, the so-called good cholesterol.

2) Stronger bones

Saturated fat is required for calcium to be incorporated into bone - According to expert in human health, Mary Enig, Ph.D., as much as 50 percent of the fats in the diet should be saturated fats.

3) Improved liver health
Studies show that saturated fat encourages the liver cells to dump fat content. Saturated fat has been shown to protect the liver from the toxic insults of alcohol & medications and even to reverse the damage.

4) Healthy lungs

For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant & potentially causes breathing difficulties, collapse of the airspaces & respiratory distress.

5) Healthy brain

Your brain is mainly made of fat & cholesterol. Though highly unsaturated essential fatty acids found in cold-water fish (EPA & DHA) are important for brain & nerve function, most of the fatty acids in the brain are actually saturated. The brain needs saturated fats to function optimally.

6) Proper nerve signaling for hormone production

Certain saturated fats, found in butter, lard, coconut oil, & palm oil, function directly as signaling messengers that influence the metabolism. Without the correct signals to tell the organs & glands what to do, the job gets done improperly.

7) Strong immune system

Saturated fats found in butter & coconut oil (myristic acid & lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize & destroy foreign invaders, such as viruses, bacteria, & fungi. Myristic & lauric acid have potent germ-killing ability. We need dietary replenishment of them to keep the immune system vigilant against the development of cancerous cells & infectious invaders.

http://www.fourhourworkweek.com/blog/200…

Saturated fats play many important biologic roles. They are an integral component of cell membranes, which are 50% saturated fat.

http://www.lewrockwell.com/miller/miller…

Source(s):

The link between saturated fats and heart health was based on faulty science but very few are willing to contradict the long standing myth. Both cholesterol and saturated fat are essential for growth in babies and children, especially the development of the brain. Still, the American Heart Association recommends a low-cholesterol, lowfat diet for children & adults.

http://www.drbriffa.com/blog/2010/01/15/…

FINALLY they admit - no difference in the risk of heart disease even with highest intake of saturated fat & eggs are a superfood & have no effect on cholesterol

http://blogs.webmd.com/heart-disease/201…

Asker's Rating:

Asker's Comment:

Wow! Thank you so much!! :D