Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
This post offers an overview of what fats are. If you want to learn about how much fats you may need, check out this post HERE. Knowing your approximate fats needs can give you a guide to better understanding your food. I recommend developing an "internal guide" or feeling for what your ideal portion looks like. I'll also share another post with meal plans based on macros, giving you an idea of how much you might need to eat to meet your energy needs.
What is Fat?
Fat is an essential macronutrient with three main types: Saturated Fat, Unsaturated Fat, and Trans Fat.
Saturated Fat is typically found in animal products (like butter, cream, and bacon) and can raise cholesterol levels if consumed in high amounts.
Unsaturated Fat is a healthier choice, sourced from plants and certain fish. Examples include olive and avocado oils and omega-3-rich fish, like salmon.
Trans Fat is artificially processed and often found in fast food and processed items. It’s best to avoid trans fats and focus on unsaturated or smaller amounts of saturated fat.
Why Does Your Body Need Fat?
Fat provides long-lasting energy, more calorie-dense than carbs and protein, and supports the absorption of vitamins A, D, E, and K.
Vitamin A supports eye health and immune function; it’s found in foods like liver, dairy, eggs, and leafy greens.
Vitamin D strengthens bones and immune health; it’s in fatty fish and dairy and also synthesized through sun exposure.
Vitamin E protects cells and supports skin health, commonly found in nuts, seeds, and oils.
Vitamin K plays a key role in blood clotting and bone health, present in leafy greens like kale and spinach.
Choosing the Right Fats
Focus on whole-food sources of healthy fats to support your goals:
Avocado provides healthy fat with fiber and can be added to salads, sandwiches, as a side or in smoothies.
Olive Oil offers monounsaturated fats that are great for cooking at moderate temperatures or as a salad dressing. Use oils such as avocado oil if you are cooking at a higher heat.
Nuts and Seeds add fiber and nutrients along with healthy fats. Use almond butter in smoothies or add chia seeds to overnight oats.
Fatty Fish (like salmon) provides essential omega-3 fats, supporting heart and brain health.
Sample Serving Sizes for Fats
Here’s a guide to typical fat content per portion:
1/2 tbsp olive oil: ~7g fat
100g salmon: ~13-20g fat (varies by type)
1/2 avocado (100g): ~15g fat
30g nuts: ~15-20g fat
10g chia seeds: ~4-5g fat
1 tsp butter: ~4-5g fat
Fat Intake Tips for Health
We often enjoy treats high in fat, like chocolate, ice cream, and snacks. Aim for a positive relationship with food while being mindful of portion sizes, especially if you’re managing calorie intake for energy or weight goals. Typical daily fat intake ranges between 40-80g, depending on your needs. Check out this post HERE to learn about your fat intake.
Fats and Digestive Health
Fat digestion takes longer than carbs or protein, and some types of fat can impact digestion more than others.
Healthy Fats: Omega-3 and omega-6 fats from fish, nuts, seeds, and olive oil can support gut health.
Unhealthy Fats: Trans fats and high amounts of saturated fat can contribute to digestive issues and discomfort.
A Typical Day for Me
In the mornings I'll have some peanut or almond butter, chia seeds and whole milk or greek yogurt. For lunch or a midday snack I may have eggs, getting some fat from the yolk, plus 1/2 to 1 avocado. If I include bread as my lunch, I’ll have some butter as well. I cook or reheat food using avocado oil, and my dinner usually includes a higher-fat side or dressing. I often snack on a few nuts throughout the day. My typical day provides all the fats I need—sometimes more, especially when I indulge in chocolate, candy, or cookies. Overall, I focus on choosing fats that also provide fiber (like chia seeds, avocado, and nuts) and protein (like eggs and milk).
Balance your diet with healthy fats, moderate portions, and other macronutrients like protein and carbs to keep your digestive system functioning well.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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