What… the Fat!

 What is fat?

"Fat" can mean many different things depending on the context: it not as bad as you might think.

In Nutrition and Biology

Fat is one of the three main macronutrients (along with carbohydrates and protein). 

It serves several important functions:

• Stores energy for later use.
• Helps absorb vitamins A, D, E, and K.
• Provides insulation and protects organs.
• Forms part of cell membranes and hormones.

Common dietary fats include:

• Unsaturated fats (found in olive oil, nuts, avocados, fish) and generally considered heart-healthy.
• Saturated fats (found in butter, cheese, fatty meats) and best consumed in moderation.
• Trans fats (found in some processed foods) and generally recommended to avoid.

Body Fat

Body fat is the adipose tissue stored throughout the body. Some body fat is essential for:

• Hormone production
• Reproduction
• Temperature regulation
• Organ protection

Too little body fat can be unhealthy, and excessive body fat can increase the risk of certain diseases.

Energy Content

Fat provides about 9 calories per gram, compared with 4 calories per gram for protein and carbohydrates.

If you're asking about fat in relation to diet, weight loss, fitness, or body composition.

What are the best fats to be eating? 

The healthiest fats are generally unsaturated fats, especially when they replace highly processed foods or excessive saturated fat.

Excellent Sources of Healthy Fats

🥑 Avocados

• Rich in mono-unsaturated fat.
• Contains fiber and potassium.
• Works well in salads, sandwiches, and smoothies.
• An alternative to butter as it tastes creamy like good ole Kerry gold butter when you add seasoning. 
• A favourite of mine is guacamole.

🫒 Extra Virgin Olive Oil

• Part of a Mediterranean diet.
• Contains antioxidants and anti-inflammatory compounds.
• Best for dressings and low-to-medium heat cooking.

🐟 Fatty Fish

Examples:

• Salmon
• Sardines
• Mackerel
• Herring
• Trout

These provide omega-3 fatty acids, which support heart and brain health.

🥜 Nuts

Examples:

• Walnuts
• Almonds
• Pistachios
• Macadamias
• Pecans

Walnuts are particularly rich in omega-3 fats.

🌰 Seeds

Examples:

• Chia seeds
• Flaxseeds
• Hemp seeds
• Pumpkin seeds

Great for adding to yogurt, porridge oats and salads.

🫒 Olives

• Similar healthy fats to olive oil.
• Convenient snack option.

🥚 Eggs

• Contain healthy fats along with high-quality protein and nutrients.
• Most healthy people can include eggs regularly in their diet.

Fats Worth Limiting 

(Not Necessarily Avoiding)

Saturated Fats

Found in:

• Butter
• Cream
• Fatty cuts of red meat
• Cheese

Current evidence suggests moderate amounts can fit into a healthy diet, but they shouldn't be your primary fat source.

Trans Fats

Found in:

• Some processed baked goods
• Certain fried foods
• Some margarines (less common now)

These are the fats most health organisations recommend avoiding.

A Practical Daily Approach

If you're trying to optimise health, a simple pattern is:

• Cook with olive oil.
• Eat fatty fish 2–3 times per week.
• Have a handful of nuts most days.
• Include avocado regularly.
• Add seeds to breakfast or snacks.

This combination gives you a good mix of mono-unsaturated fats, omega-3s, fiber, and micronutrients.

If your goal is weight loss, muscle gain, healthy heart or lowering cholesterol, the ideal fat intake and sources can differ slightly.

For more useful information follow my instagram page and book yourself in for a free consultation to see where you’re at and how I can help you further with your nutritional journey.

I hope you enjoyed this month’s blog.

Regards,

The Nutrition Coach by Sarah Edwards.