WHAT SHOULD A DAY'S WORTH OF FAT LOOK LIKE?

LIPIDS ARE YOUR BODY'S PROTECTION

Including healthy fats in your diet is essential for overall health, but it’s not always easy to understand the difference between healthy and unhealthy fats.

Healthy fats include monounsaturated fats, polyunsaturated fats, omega-3, and omega-6 fatty acids. In contrast, saturated fats (in excess) and trans fats are considered less healthy and should be limited.

Healthy fats play an important role in the body. They help you feel full after meals, slow down the absorption of carbohydrates, and enhance the flavour of food. They are also essential for:

• Protecting cells

• Supporting heart health

• Absorbing fat-soluble vitamins (A, D, E, K)

• Hormone production

• Energy storage and balance

UNDERSTANDING HEALTHFUL & UNHEALTHFUL FATS

Healthy fats (beneficial fats)

Monounsaturated and polyunsaturated fats support key areas of health, including:

• Heart health

• Lowering LDL (“bad”) cholesterol

• Supporting insulin sensitivity

• Helping regulate blood glucose levels

  
  

Omega-3 and omega-6 fatty acids are essential fats, meaning your body cannot produce them—you must get them from food.

Examples of healthy fats:

• Olive oil

• Avocados

• Nuts and seeds

• Fatty fish (salmon, mackerel, sardines)

  
  

A simple rule:

• Healthy fats are typically liquid at room temperature

  
  

Less healthy fats

• Saturated fats should be limited, especially in excess

• Trans fats should be avoided as much as possible

  
  

High intake of trans fats is linked to increased risk of:

• Heart disease

• Stroke

• Type 2 diabetes

• Weight gain

  
  

Saturated fats are found in foods like butter, cheese, and processed foods

A DAY'S WORTH OF HEALTHY FATS

A balanced intake of fat should make up around 20–35% of total daily calories, or roughly:

• ~0.8–1 g of fat per kg of body weight

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For example, on a 2,000-calorie diet, this equals approximately:

• 60–70 g of total fat per day

  
  

  (1 gram of fat = 9 calories)

Here is what a day of healthy fats might include:

28g of walnuts = 16 g fat

28g of pumpkin seeds = 15 g fat

2 tablespoons peanut butter = 20 g fat

1 tablespoon olive oil =14 g fat

Total: 65 grams

Or,

28g of almonds: 14 g fat

1 tablespoon canola oil = 14 g fat

½ avocado = 15 g fat

1 tablespoon chia seeds = 5 g fat

150g salmon = 15g fat

Total: 63 grams

A DAY'S WORTH OF SATURATED FAT

Saturated fat should be limited to less than 10% of total daily calories.

For a 2,000-calorie diet, this equals:

• Less than ~22 g of saturated fat per day

100g ice cream = 14 grams sat fat

55g cheese = 10 grams sat fat

Total: 24 grams

Or,

230ml 2% milk = 7 grams sat fat

1 teaspoon butter = 4 grams sat fat

1 tablespoon coconut oil = 11 grams sat fat

Total: 22 grams

THE BOTTOM LINE

Fat is an essential macronutrient that the body needs for optimal health. The key is balance.

A healthy diet should prioritize:

• Monounsaturated fats

• Polyunsaturated fats

• Omega-3 rich foods

Excellent sources include:

• Avocados

• Olive oil

• Nuts and seeds

• Fatty fish

  
  

Reducing trans fats and moderating saturated fats supports long-term health and performance.

If you want personalized nutrition guidance, consider booking a consultation with a qualified sports nutrition professional to optimize your fat intake for your health and performance goals.

Marine Lenehan, Sports Nutritionist, Yoga Teacher & Massage Therapist