Fat is Good For You!

Written on 12/29/2019
Jamie Gilliam

The suggested fat intake varies drastically depending on the diet you choose to follow.  We suggest a moderate intake of healthy fats for weight loss and weight management.  

For a typical 1,500 calorie a day diet, moderate fat intake is about 58-70 grams daily or about 35-40% of your total daily caloric intake.  

Fats are one of the three macronutrients. They are absorbed from food and used by the body for energy and other functions.  

Fat performs a number of functions and provides several health benefits:

  • Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram.

  • Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism.

  • Brain function: Adequate fat intake is important for brain health, including mood.

  • Absorption of fat-soluble vitamins:Vitamins A, D, E and K must be consumed with fat to be properly absorbed.

  • Flavor and fullness: Adding fat to foods makes them tastier and more filling.

The fat stored inside your body helps insulate your organs, keeps you warm and provides a vast source of energy that you can use in the case of famine.

Fortunately, many foods can provide the fat you need. While most foods contain a mixture of different fats, some are especially high in certain types. Below are examples of foods rich in different types of healthy fats.

Monounsaturated Fat

Monounsaturated fats are found in most plant and animal foods, but some foods are especially rich in them.

These include:

  • Olive oil

  • Olives

  • Macadamia nuts

  • Almonds

  • Pecans

  • Hazelnuts

  • Pistachios

  • Peanuts

  • Avocados

  • Pork

  • Beef

All of these foods also contain omega-6 polyunsaturated fats.

Polyunsaturated Fat

Omega-6 fats are present in most plant and animal foods, including those mentioned above.

However, getting adequate omega-3 fats takes a little more work.

 Foods rich in omega-3 fats:

  • Salmon

  • Sardines

  • Herring

  • Mackerel

  • Anchovies

  • Chia Seeds

  • Flaxseeds

  • Walnuts

Saturated Fat

Healthy foods that are high in saturated fat include (reminder that I provide dairy options because some people prefer dairy, but I suggest avoiding or limiting dairy products and derivatives)::

Coconut Oil

Palm oil

Whole-milk dairy, such as full-fat yogurt

Mascarpone cheese

Cheddar cheese

Lamb meat

Eat your healthy fats combined with protien and complex carbohydrates for a well-balanced, healthy diet!  Check out the recipes and snack options in the app that provide adequate fat, carbohydrates and protein for your nutiriton needs!