In this post, I am wrapping up the three-part series on macronutrients with a blog post all about fat. Not body fat, I'm talking about the nutrient fat—the one that provides energy, supports cell growth, and aids in the absorption of certain vitamins. In my last two posts, I’ve covered protein and carbohydrates. All of these macronutrients are such a major part of every diet and I’ve only just briefly touched the surface on them, so you will continue to learn more about them in the months to come. Let’s get to it.

A Common Misconception About Fat

Myth: All fats are bad for your health.
Fact: Unsaturated fats (like monounsaturated and polyunsaturated fats) actually benefit your health when eaten in moderation.

Types of Fats: Saturated vs. Unsaturated

Here’s a breakdown of what foods contain these different types of fats:

• Saturated Fats: Found in butter, cheese, red meat, processed meats, poultry skin, full-fat dairy, coconut oil, palm oil, and many fast foods and pastries.
• Unsaturated Fats: Found in olive oil, avocados, nuts (almonds, walnuts, cashews), seeds (flaxseeds, chia seeds, sunflower seeds), fatty fish (salmon, mackerel, sardines), and oils like canola and soybean.

Why You Need Fats

How much fat do you need? Fats should make up 20-35% of your total daily calorie intake. Here’s why they’re essential:

• Heart Health: Monounsaturated and polyunsaturated fats improve heart health by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
• Nutrient Absorption: Fats help your body absorb fat-soluble vitamins (A, D, E, and K), which are key for immune health, bone health, and vision.
• Energy Source & Satiety: With 9 calories per gram, fats offer a concentrated energy source and help you feel full.
• Cell Structure: Fats maintain cell membrane integrity, playing a role in preventing cardiovascular and neurodegenerative diseases.
• Hormone Production: Fats support hormone production, which regulates metabolism, reproduction, and stress.
• Brain Health: The brain is about 60% fat, and healthy dietary fats, like omega-3s, are crucial for brain function and can reduce cognitive decline.
• Joint & Skin Health: Fats lubricate joints for mobility and help maintain skin hydration and integrity.

You Don't Need That Much Fat

Though 20-35% of your daily calorie intake should be fat, the majority of this percentage should come from sources of unsaturated fats. It is important to limit saturated fat intake to less than 10% of total calorie intake. Why? Because a high intake of saturated fats has been linked to an increased risk of cardiovascular disease and obesity.

Most people do not have to work hard to ensure their diet has adequate fat—at least not in the US. However, it might require some work and diet adjustments to eat less saturated fats. Remember, saturated fat should be limited to less than 10% of your total calorie intake. So for someone who requires 1800 calories per day, saturated fat should be limited to 20 grams per day (180 calories of saturated fat = 20 grams).

Easy Swaps for Healthier Fats

Here are simple ways to reduce saturated fats and increase unsaturated fats in your diet:

• Snack on almonds instead of chips.
• Use tomato-based sauces instead of Alfredo sauce.
• Top toast with avocado rather than butter.
• Sauté veggies in olive oil instead of butter.
• Try hummus with veggies instead of ranch dressing.
• Use oil-based salad dressings over creamy dressings.
• Choose lean ground beef (93/7) instead of fattier options (80/20).

Summary

• Fats are essential for energy, vitamin absorption, heart, and brain health.
• Unsaturated fats are beneficial in moderation; saturated fats should be limited.
• Easy swaps can help reduce saturated fats in your diet.

For more nutrition tips, subscribe to my newsletter or explore additional resources on my website. For personalized nutrition guidance, email me at kelsey@finessenutrition.net to learn about my one-on-one nutrition program.