Fit & Nourish

2025-08-17 • 3 min read

The Truth About Fats: Friend or Essential?

A bottle of oil being poured into a pan

For years, fat was seen as the enemy of good health. Low-fat diets were everywhere, and people often tried to cut out fat completely. Today, we know that not all fats are harmful. In fact, your body needs them to function at its best. The key is understanding which fats to include and which to keep in check.

What Are Fats?

Fats are one of the three main macronutrients, alongside protein and carbohydrates. They provide concentrated energy, support cell growth, protect organs, and help your body absorb vitamins A, D, E, and K.

There are several types of fats:

  • Unsaturated fats: Found in foods like olive oil, avocados, nuts, and fish. These support heart health and reduce inflammation.
  • Saturated fats: Present in butter, cheese, red meat, and coconut oil. Fine in moderation but best not to overdo.
  • Trans fats: Found in some fried or processed foods. These are harmful and should be avoided as much as possible.

Why Fats Matter

Healthy fats are involved in:

  • Hormone production: Including those that regulate metabolism and mood
  • Brain health: Your brain is nearly 60% fat, and it relies on healthy fats to work properly
  • Energy: Fats provide long-lasting energy, especially for low- to moderate-intensity activity
  • Satiety: Fat helps meals feel satisfying and keeps hunger at bay

Choosing the Right Fats

Try to make most of your fats come from unsaturated sources:

  • Cook with olive or avocado oil
  • Snack on nuts, seeds, or nut butter
  • Eat fatty fish like salmon or sardines twice a week
  • Add avocado to salads, toast, or smoothies

Keep saturated fats moderate, and cut back on processed foods with hidden trans fats.

How Much Do You Need?

Most experts suggest fats should make up about 20–35% of your daily calories. The exact amount depends on your activity level and goals. If you eat 2,000 calories a day, that is roughly 44–78 grams of fat.

Wrapping Up

Fats are not something to fear. They are essential for energy, brain function, and long-term health. The goal is balance: enjoy healthy fats often, keep saturated fats moderate, and avoid trans fats when possible.

💬 What is your favorite healthy fat: avocado, nuts, or olive oil?