What is it?

Dietary fat is a macronutrient that provides energy and supports many essential body functions, including hormone production, nutrient absorption, and cell structure. Fat is also important for brain health and helps your body absorb fat-soluble vitamins like A, D, E, and K.

What is the difference between saturated, monounsaturated, and polyunsaturated fatty acids?

  • Saturated fats: These fats are solid at room temperature and are primarily found in animal products and some plant oils. They can raise LDL (bad) cholesterol levels when consumed in excess.
  • Unsaturated fats:
    • Monounsaturated fats (MUFA): These are healthier fats that help improve heart health by lowering LDL cholesterol and raising HDL (good) cholesterol. They are liquid at room temperature.
    • Polyunsaturated fats (PUFA): These include omega-3 and omega-6 fatty acids, which are essential for brain function, reducing inflammation, and supporting heart health.

What foods are rich in the different types of fat?

  • Saturated fats: Butter, cheese, cream, fatty cuts of meat, coconut oil, and palm oil.
  • Monounsaturated fats: Olive oil, avocado, nuts (like almonds and cashews), and seeds.
  • Polyunsaturated fats: Fatty fish (like salmon and mackerel), walnuts, flaxseeds, sunflower oil, and soybean oil.

Why is it needed, and how much do we need?

Fat is essential for energy, protecting organs, and maintaining healthy skin and cells. The Dietary Guidelines for Americans 2020-2025 recommend that 20–35% of your daily calories come from fats, with most of these coming from unsaturated fats. Limit saturated fats to less than 10% of daily calories, and avoid trans fats entirely.

What happens if you eat too much?

Excess fat intake, especially from saturated and trans fats, can lead to weight gain, elevated cholesterol levels, and an increased risk of heart disease, stroke, and other health problems.

What happens if you eat too little?

Not consuming enough fat can lead to a deficiency in essential fatty acids and fat-soluble vitamins (A, D, E, K). This can result in poor skin health, weakened immunity, and hormonal imbalances.

What foods are rich in fat?

  • Healthy fat sources: Fatty fish, avocados, olive oil, nuts, seeds.
  • Less healthy fat sources: Processed foods, fried items, pastries, and snacks high in saturated or trans fats.

For more information, refer to the Dietary Guidelines for Americans 2020-2025.