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nutrition-101-fats

What Is Fat?

Fat consists of hydrogen and carbon based molecules called hydrocarbons. Depending on how those two molecules are combined will determine if the fat is going be healthy or if it will be unhealthy.

The simplest form of fat is the fatty acid and is represented in three main categories; trans, saturated, and unsaturated (monounsaturated, and polyunsaturated). Each of these fatty acid types have slight differences that control how your body handles them once consumed.

Dietary fat is not the same as body fat. The consumption of dietary fat does not automatically add body fat. Consuming calories in excess of your daily caloric needs, regardless of the content, is how body fat is obtained.

As you learn below, your body needs fat in the diet to perform several functions and maintain overall health. Dietary fat is available in a couple of different types and because the body handles these types, it is important to know the specifics about each.

Types of Fat

  • Trans Fat - Not typically found to be naturally occurring, but rather created through industrial processing of unsaturated fat. Should be avoided or eliminated from your nutrition.
  • Saturated Fat  - Found mostly in butter, animal fat, and tropical oils. Should be minimized or at least in balance with Unsaturated fats.
  • Unsaturated Fat - Healthy fats that have been shown to improve overall health.
    • Monounsaturated
    • Polyunsaturated

Good Sources of Fat

Monounsaturated

  • Olive oil
  • Avocado
  • Peanuts
  • Pecans
  • Almonds

Polyunsaturated

  • Omega-3/Omega-6
  • Flax
  • Hemp
  • Fish
  • Canola
  • Safflower

Omega-3 / Omega-6

Omega-6 fatty acids are essential fatty acids. They are necessary for human health, but the body cannot make them. You have to get them through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, and normal growth and development. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.

A healthy diet contains a balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation. In fact, some studies suggest that elevated intakes of omega-6 fatty acids may play a role in complex regional pain syndrome. The typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.

The Role of Fat

As noted above, the consumption of dietary fat is not going to directly increase the amount of body fat that you carry. Dietary fat actually plays an important role in your overall health as seen in the list below. For the reasons listed, the consumption of fat should not be avoided, rather it should be managed just like the other macronutrients (protein, carbohydrates, and fat) that you consume.

  • Energy source
  • Provides hormonal balance and hormone production
  • Cell membrane formation
  • Brain and nervous systems
  • Transport of fat soluble vitamins
  • Provides two essential fatty acids (omega-6, omega-3)

How Much Fat Do You Need?

A diet that is comprised of 20-30% of your daily calories coming from fats is a good starting point with a one-third ratio between saturated, monounsaturated, and polyunsaturated fats.

However, the specific amount of dietary fat needed can vary from person to person, their body type (ectomorph, mesomorph, endomorph), and their overall fitness goals could have an impact on this amount.

There are 9 calories found in every gram of fat, making it the most calorically dense macronutrient. However, that also means that it is the energy dense as well.

Making healthier saturated fat choices

First off, you should avoid saturated fat from processed meats, packaged meals, and takeout food.

  1. Don’t replace high quality sources of saturated fat with refined carbs or sugary snacks.
  2. Don’t eat just red meat (beef, pork, or lamb) but vary your diet with free range chicken, eggs, fish, and vegetarian sources of protein.
  3. If you choose to eat red meat, look for "organic" and “grass-fed”.
  4. Roast, grill, or slow cook meat and poultry instead of frying.
  5. Enjoy full-fat dairy in moderation and choose organic or raw milk, cheese, butter, and yogurt when possible.
  6. Avoid snack foods such as corn or potato chips.

Focus on fat from real food, not processed food

There are many opinions and few absolutes in the nutrition world. For most of us, it’s our overall dietary pattern that is more important than specific foods.

What we do know for sure is that the typical Western diet—filled with fried, processed food, packaged meals, and sugary snacks—is leading to higher rates of obesity and illness. Eating less processed food and more “real,” natural food—fresh from the ground, the ocean, or small, local farms—is a sound place to start for all your food choices, including healthy fats.

Fats - An Infographic

Here's the skinny of fat - you need it!  However, it is important that you are taking in not only the right amount, but also the right type of fat.  Just like carbohydrates, fats come in two varieties; saturated and unsaturated.  You will want to limit the amount of saturated fats and stick to the unsaturated fats.

Some examples of food sources of where unsaturated fats can be found are listed in the graphic, but I'm most fond of avocados and almonds!

MyFitnessPal-Nutrition-101-Fats
This image is courtesy of MyFitnessPal.

Recap

  • Trans, Saturated and Unsaturated are the 3 types of fats.
  • Unsaturated fat (healthy fat) is broken down into monounsaturated and polyunsaturated fats.
  • 20-30% of your daily caloric intake should come from dietary fats.
  • An equal ratio of one-third (saturated, monounsaturated and polyunsaturated) is recommended.
  • Fat found in whole food sources is preferred over fat found in processed food.
  • There are 9 calories in every gram of fat.

Ready to Learn More?

If you want to learn more about the fundamentals of nutrition, check out the following 7-part series that I have created!

Hey, I'm Chris Coburn and I am a certified Precision Nutrition Level 1 Coach! Each week I will send you an email that will cover one easily digestible, essential building block on the fundamentals of nutrition.

The best part? They’re totally free.

To check out the free series, just click the button below.

Nutrition 101 Series