Healthy Fats

Healthy Fats

Your body needs some fat for energy, absorption of vitamins, and to protect your heart and brain health and to support immune function.

Fats add flavor to foods and come in many forms. All fats are calorie dense. For example, a single tablespoon of oil has about 135 calories. 

Which foods contain fats?

Some foods are about 100% fat such as butter, margarine, oil or salad dressings. 

Some foods are rich in fats such as avocados, nuts, olives, peanut butter…

Other foods such as meats, cheese, whole-milk dairy foods, and desserts get some of their calories from fat. 

Which fats are the good fats?

Monounsaturated fats and polyunsaturated fats are known as the “healthy fats” because they are good for your heart, your cholesterol, and your overall health when consumed in recommended amounts. However, saturated fats from animal sources should be restricted to prevent possible hyperlipidemia problems.

Good Sources of Polyunsaturated fats:

How much fat do I need?

Everyone is different, but getting around 30% of your calories from fats is a good place for most people. If the amount is controlled, fat should be eaten with every meal.