Learn the facts about fat and how to make sure you have enough in your diet.
Fat has gotten a really bad reputation over the years. Many people think eating fat will make them fat and they struggle to know how much to eat. But fat is an important macronutrient contributing to heart health, hunger control, and brain health.
On the flip side, keto followers eat a very high fat diet, and many claim the diet helps with weight loss and energy levels.
So where’s the happy medium with fat and how much do you actually need in a day? A dietitian breaks down everything you’ve ever wanted to know about fat, so you can feel confident eating it.
Why is fat important?
The body uses fat for storage and protection of the internal organs, like the kidneys, heart and liver.
Fat contains the most calories of any macronutrient—9 calories per gram versus 4 calories per gram in carbohydrates and protein.
Lastly, fat-soluble vitamins (A,D, E and K) need fat for proper absorption. For example, the body is able to absorb the vitamin D from mushrooms when they are cooked in oil, which has plenty of unsaturated fat.
Different types of fat
There are two different types of fat. One is usually considered “bad”, while the other is “good”. Here’s the difference:
Saturated fats, aka the “bad” fats, are come from animal foods, like meat, eggs, cheese, butter, and milk. It’s also present in coconut and there is a small amount of saturated fat in most oils.
Many desserts or snack foods are high in saturated fat because they contain fatty foods, like butter or cream, or they are cooked in oil. The recommendation is to limit saturated fat to 5% of daily calories. Eating too much saturated fat can cause health problems, such as high cholesterol and heart disease.
Unsaturated fats, aka the “good” fats, include omega 3’s and omega 6’s. The omegas are essential fatty acids, meaning that the body does not make them and you need to get them from food. “Good” fats are usually found in plant sources, such as avocados, nuts, soy beans, flax seeds, oils, and fatty fish.
Many studies have found that a diet rich in “good” fats can enhance brain function, raises “good” (HDL) cholesterol levels, may lower “bad” (LDL) cholesterol and triglycerides, and can reduce the risk of developing serious diseases like heart disease and cancer.
How much should you have in a day?
Overall, the recommendation is to 20-30% of calories from fat. The American Heart Association recommends no more than 5-6% of calories come from saturated fat.
Below is the amount of fat you should have based on your daily caloric intake:
| Total Daily Calories | Calories from Fat | Grams of Total Fat | Grams of Saturated Fat |
| 2000 | 400-600 | 44-66 grams | 11 grams |
| 1800 | 360-540 | 40- 60 grams | 10 grams |
| 1600 | 320-480 | 35-53 grams | 9 grams |
Do you burn fat when you exercise?
Carbs are the primary fuel source for energy. They quickly deliver glucose to the working muscles to provide energy. But fat still plays a role in fueling a workout.
Fat is actually the main fuel source for low-intensity exercise, like yoga or pilates. But fat takes a long time to digest, so it’s an inefficient energy source.
Since fat takes so long to digest, it satisfies hunger and controls appetite. However, you may experience stomach issues if you eat fat right before a workout. It’s best to include fat in your recovery meal, if your stomach can handle it.
All in all, fat is an important part of an athlete’s diet. But think about the timing of the fat you eat in relation to your workout.
Sources of “good” fats
If you’re unsure if you’re eating enough fat in your plant-based diet, download a FREE 7-Day Vegetarian Athlete Meal Plan. Each meal is well-balanced with plenty of healthy fats, carbs and protein.
These plant-based foods are rich in healthy unsaturated fats:
Nuts (almonds, walnuts, pistachios, pecans)
Try these healthy nut recipes:
- Chocolate Almond Bites
- Cinnamon Roasted Almonds
- Banana Chia Walnut Oat Cups
- Blueberry Maple Walnut Trail Mix
- No Added Sugar Blueberry Pecan Pancakes
- Mediterranean Bulgur Salad
Nut and seed butters (peanut butter, almond butter, tahini)
These yummy recipes contain nut and seed butters:
Seeds (chia seeds, flax seeds, hemp seeds)
These are delicious recipes with seeds:
- Strawberries & Cream Chia Seed Pudding
- 3-Ingredient Blueberry Chia Jam
- Crispy Roasted Brussels Sprouts with Pomegranate Seeds
Avocado
Here are some ways to eat avocado:
Olive oil
You can use olive oil in almost every recipe, but these dishes are standouts:
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