We all lived through the 1990s low-fat/fat-free craze. Remember Snackwells? They reigned supreme, and we indulged in them guilt-free because they were low-fat. Deep down, we knew better, but we wanted to believe the fiction. Unfortunately, it didn't turn out well—obesity rates climbed as snacks like Snackwells, full of empty calories, left us unsatisfied, leading to overeating.
As you’ve likely gathered from discussions about protein and carbs, fat plays a crucial role in our bodies (why do we love demonizing individual macronutrients?). Fat helps metabolize vitamins A, D, E, and K, maintains cell membrane structure and function, and provides insulation and temperature regulation.
Fat is also a major energy source (which is great!), delivering 9 calories per gram compared to 4 calories per gram from carbs and protein. However, it’s easy to overconsume (which is not so great). The recommended intake is between 20-35% of your diet. But if you’re getting enough fiber, vitamins, minerals, protein, and carbs, your fat intake can safely exceed 35%. Before you get too excited though, keep in mind that athletes and serious exercisers often have diets lower in fat—around 20%—due to higher carbohydrate and protein needs.
Here are some important points to consider:
Saturated Fat: Solid at room temperature, this is mostly found in dairy and meat, with a few plant-based exceptions like cocoa butter, coconut oil, and palm kernel oil. High consumption of saturated fat is linked to cardiovascular disease, so it's recommended to limit it to under 10% of your diet—about 17-22 grams per day for a 1,500 to 2,000 calorie diet.
Unsaturated Fat: Replacing saturated fats with unsaturated fats can improve health markers. Unsaturated fats are typically liquid at room temperature and come in two forms:
Monounsaturated Fats (MUFAs): Found in olive oil, almonds, cashews, and pecans.
Polyunsaturated Fats (PUFAs): Found in canola oil, avocados, olives, walnuts, sunflower seeds, flax oil, salmon, corn oil, soybean oil, and safflower oil.
Essential Fatty Acids: These are polyunsaturated fats that our bodies can't produce. The two types are Omega-3 and Omega-6:
Omega-3s: These include ALA (found in walnuts, flaxseed, chia seeds) and EPA/DHA (found in fatty fish like salmon, sardines, mackerel, and tuna). Omega-3s may reduce the risk of cardiovascular disease, depression, and cognitive decline. EPA and DHA are more easily absorbed than ALA, so it's advisable to include seafood in your diet (limit to 12 oz per week to avoid mercury exposure).
Omega-6s: Found in plant oils (soybean, safflower, canola) and seeds.
Fat-Soluble Vitamins (A, D, E, K): Since these vitamins need fat for absorption, pair fat-rich foods with foods high in these vitamins. For example, sprinkle nuts or drizzle olive oil on a spinach salad rich in vitamins A, D, E, and K.
Tips for Eating Leaner Meats:
Opt for baking, broiling, or grilling to reduce fat content; avoid frying.
Lean cuts of beef include round, chuck, sirloin, and tenderloin.
For pork, lean cuts include tenderloin or pork chops.
Skinless chicken breasts are the leanest part of the chicken, but if you prefer dark meat, remove the skin before eating for a leaner cut.
For ground beef, aim for at least 90% lean.
Trim visible fat from beef and pork. You can cook chicken and turkey with the skin on for moisture, but remove the skin before eating.
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