Fat is not the enemy. The type and amount are what shape its effect on your health.
Favor Unsaturated Fats
Olive oil, nuts, seeds, and fatty fish supply fats linked to heart health. Swapping them in for saturated fats is a sound move.
Cook with liquid oils. They behave better than solid fats at typical temperatures.
Limit Trans and Excess Saturated
Trans fats are best avoided entirely, and saturated fat is worth moderating. Check labels for partially hydrogenated oils.
Choose lean cuts and low-fat dairy when appropriate. Small swaps accumulate.
Don't Fear Calories
Fats are energy dense at about 9 calories per gram, so portions matter. A handful of nuts is plenty, not a bowl.
Pair with volume foods. Vegetables fill the plate so fats add flavor without excess.
Frequently Asked Questions
Are eggs okay?
For most people, eggs fit a balanced diet in moderation. Current views are far more permissive than past decades.
What about coconut oil?
It is high in saturated fat, so treat it like other saturated sources and use it in moderation rather than as a health food.
Choose fat by type, watch the portion, and it earns its place on the plate. Explore our full collection or browse more posts in our journal.