Fats: What They Are, Why We Need Them, and Which Ones Matter Most
When people think about nutrition, fats often get a bad reputation. For years, fat was labeled as something to avoid. But the truth is, fat is an essential nutrient that plays a major role in overall health.
The key isn’t avoiding fat! It’s understanding the different types of fat and how much your body actually needs.
Let’s break it down.
TL;DR
Fats are an essential part of a healthy diet. Most people do best when 20–35% of daily calories come from fat, with an emphasis on unsaturated fats like olive oil, nuts, seeds, and fish. Saturated fat doesn’t need to be eliminated, but keeping it moderate (about 12–20 g per day for most people) supports heart health. Trans fats offer no health benefit and should be kept as close to zero as possible, even though artificial trans fats have largely been banned in the U.S.
Focus on whole foods, balance over perfection, and quality over micromanaging numbers.
What Are Fats?
Dietary fats are one of the three main macronutrients, alongside carbohydrates and protein. They provide energy (9 calories per gram), help your body absorb certain vitamins, and support many critical functions in the body.
Fats are involved in:
Hormone production
Brain health
Cell structure
Vitamin absorption (A, D, E, and K)
Feeling full and satisfied after meals
In short: your body needs fat to function properly.
How Much Fat Do We Need?
A general guideline for most adults is:
20–35% of total daily calories from fat
For someone eating around 1,800–2,000 calories per day, that usually lands somewhere between:
40–75 grams of total fat per day
There is no single “perfect” number for everyone. Activity level, goals, digestion, and overall calorie intake all matter. What’s more important than the exact number is the quality of the fats you’re eating.
The Different Types of Fat (And Why They Matter)
Not all fats act the same in the body. Some support heart health and hormone balance, while others are best kept to a minimum.
1. Unsaturated Fats (The Ones We Want Most Often)
Unsaturated fats are considered the healthiest type of fat and should make up the majority of fat intake for most people.
They help:
Support heart health
Reduce inflammation
Improve cholesterol levels
There are two main types:
Monounsaturated Fats
Found in:
Olive oil
Avocados
Nuts (almonds, cashews, peanuts)
Seeds
Polyunsaturated Fats
Found in:
Fatty fish (salmon, sardines)
Walnuts
Flaxseed
Chia seeds
Some plant oils
These include omega-3 and omega-6 fatty acids, which are essential fats (your body cannot make them on its own).
2. Saturated Fat (Okay in Moderation)
Saturated fat isn’t something you need to eliminate, but it should be kept moderate.
General recommendation:
Less than 10% of total daily calories
Ideally closer to 7–8% for heart health
For most people, that works out to about:
12–20 grams per day, depending on calorie intake. Of course, this fluctuates with goals (e.g. for someone on the Keto diet, this would look a lot different. We are talking no “diet” or removal of one macro at all here for the sake of educational purposes, just a balance of all 3 macronutrients)
Common sources include:
Butter
Cheese
Whole milk and cream
Fatty cuts of red meat
Coconut oil
Baked and processed foods
Saturated fat can absolutely fit into a balanced diet - the goal is portion awareness, not avoidance.
3. Trans Fats (Aim for Zero)
Trans fats are the one type of fat that offer no health benefit and are consistently linked to increased risk of heart disease.
The good news:
Artificial trans fats were largely banned in the U.S.
They came primarily from partially hydrogenated oils, which are now mostly removed from the food supply
However:
Food labels can still list “0 g trans fat” if there is less than 0.5 g per serving
That’s why checking the ingredient list still matters
What to look for:
❌ Avoid foods with “partially hydrogenated oils” listed in the ingredients
There are also small amounts of naturally occurring trans fats in dairy and meat, which are not the same as artificial trans fats and are not the main concern.
Bottom line: Aim for as close to zero trans fat as possible.
4. Other Fat Terms You May See
Omega-3 Fatty Acids
A type of polyunsaturated fat that supports:
Heart health
Brain function
Inflammation control
Sources include fatty fish, flaxseed, chia seeds, and walnuts. Most people do not get enough Omega-3 so that’s why you’ll see people take fish oil supplements. I recommend attempting to eat more fish and find foods with naturally occurring Omega-3 before supplementation.
Omega-6 Fatty Acids
Also essential, but often over-consumed in highly processed foods. Balance matters more than elimination.
Dietary Cholesterol
Often confused with fat. Cholesterol is found in animal foods and doesn’t impact blood cholesterol the same way saturated and trans fats do for most people.
The Big Picture: What to Focus On
Instead of stressing over every gram of fat, focus on these principles:
Prioritize unsaturated fats most of the time
Keep saturated fat moderate
Avoid artificial trans fats
Choose whole, minimally processed foods. This is the most important as everything else will follow.
Remember that balance beats perfection
A diet that includes olive oil, nuts, seeds, fish, dairy, and occasional treats can absolutely be part of a healthy lifestyle.
Final Takeaway
Fats are not the enemy. They are essential, satisfying, and supportive of long-term health when chosen wisely.
You don’t need to eliminate fats, you just need to understand them.
If you focus on quality, consistency, and moderation, your fat intake will naturally fall into a healthy range without micromanaging every label. Comment below with any questions!
