What are fats?
Fat is not the enemy — the right fats in the right amount are essential for your health.
Why your body needs fat
Fats are a source of energy and help your body absorb vitamins A, D, E and K. They are part of every cell, support hormone production and help protect your organs.
Not all fats are the same
Unsaturated fats — olive oil, avocado, nuts, seeds and oily fish — support heart health. Omega-3 fatty acids from salmon, mackerel, walnuts or flaxseed are especially valuable. Saturated fats from butter, fatty meat and cheese are best kept moderate, and industrial trans fats in some pastries and fried foods are worth avoiding.
Fat and weight management
Fat contains more than twice as much energy per gram as protein or carbohydrates — 9 kcal compared with 4. It does not make you gain weight on its own, but portions add up quickly. A spoon of oil or a handful of nuts counts, which is why my meal plans list oils and dressings precisely.
Practical tip
Add a small amount of good fat to every meal: a drizzle of olive oil on salad, a few nuts with yoghurt or avocado on bread. Your meals will taste better, keep you full longer and help you absorb more nutrients.