Which fats are good? Which are bad?

Fats play a critical role in our diets, but not all fats are created equal. In this blog, we’ll explore the different types of fats and provide examples of foods that contain them, along with recommendations for daily fat intake tailored to individuals with varying lifestyles and body types.

Since the early 2010s it became apparent that the low fat diets weren’t effective and mental health was on the decline. Bit by bit, studies and diets that included healthy fats gained notoriety for their effectiveness in weight loss, metabolism improvement, infertility help and reduction in symptoms of anxiety and depression. Old diets like Atkins merged with new fads like Paleo and KETO and the confusion about fats continued.

Let’s learn about types of fats and then determine which are healthy to eat, and how much do YOU need to be healthy every day. Fat free is unhealthy, but too much fat, particularly of the unhealthy kind is no good either.

HEALTHier FATS to Include in Diet

1. Mono-unsaturated Fats: These fats are considered heart-healthy and are abundant in plant-based oils and nuts.
   • Examples:
     • Olive Oil (14g per tablespoon),
     • Avocado (20g per avocado),
     • Almonds (14g per ounce).
     • GMO Free – Organic Canola Oil ((14g per tablespoon)
2. Poly-unsaturated Fats: These fats are also good for heart health and include omega-3 and omega-6 fatty acids.
   • Examples:
     • Flaxseeds (3.2g per tablespoon),
     • Salmon (12g per 3-ounce serving),
     • Walnuts (18g per ounce).
3. Omega-3 Fatty Acids: These are a subset of polyunsaturated fats and are essential for brain and heart health.
   • Examples:
     • Chia Seeds (5g per ounce),
     • Mackerel (4g per 3-ounce serving),
     • Hemp Seeds (14g per 3 tablespoons).

Not Very Healthy Fats – AVOID!

1. Saturated Fats: These are typically solid at room temperature and are often found in animal products. While excess consumption can be harmful, some sources of saturated fats can be part of a healthy diet.
   • Examples:
     • Butter (7g per tablespoon),
     • Coconut Oil (12g per tablespoon),
     • Bacon (3g per slice).
2. Trans Fats: Trans fats are artificially created and have been associated with health risks. Many countries have implemented regulations to reduce their presence in foods.
   • Examples:
     • Margarine: Especially the stick kind, which is harder than the softer tub versions.
     • Shortening: That stuff used to make baked goods super flaky and delicious.
     • Packaged Snacks: Think cookies, crackers, cakes, and pastries. Yep, all the really tasty stuff.
     • Fried Foods: Fast food fries and fried chicken can be culprits of sneaking trans fats into your meal.
     • Frozen Pizza: Quick and easy, but sometimes they come with that trans fat baggage.
     • Non-dairy Creamers: Those liquid or powder creamers for your coffee might contain trans fats.
     • Microwave Popcorn: Convenient for movie nights, but some brands use trans fats for flavoring.

To provide general daily fat intake recommendations we use established nutritional guidelines that suggest fat intake should comprise about 20-35% of total daily calories. The specific calorie needs will vary based on factors like age, gender, and detailed activity levels, but we can use approximate calorie needs for each weight goal and activity level to calculate fat intake.

Fat Intake Guidelines

100lb – (Trying to Gain Weight)

• Sedentary: ~1800 calories/day (15 cal/lb + 500 cal surplus) →
  • 40 -70 grams of fat/day
• Active: ~2000 calories/day (18 cal/lb + 500 cal surplus) →
  • 44 -78 grams of fat/day
• Carbs Day: unfit-fit: 100-250g

130lb – (Trying to Maintain Weight)

• Sedentary: ~1950 calories/day (15 cal/lb) →
  • 43-75 grams of fat/day
• Active: ~2340 calories/day (18 cal/lb) →
  • 52-91 grams of fat/day
• Low-Carb Day (Sedentary to Active): 100 to 150g
• High-Carb Day (Sedentary-Active): 200-300g

165lb – (Trying to Lose Weight)

• Sedentary: ~2145 calories/day (13 cal/lb – 500 cal deficit) →
  • 48-84 grams of fat/day
• Active: ~2470 calories/day (15 cal/lb – 500 cal deficit) →
  • 55-96 grams of fat/day
• Low-Carb Day (Sedentary-Active): 30-90g
• High-Carb Day (Sedentary-Active): 100-150g

190lb – (Trying to Lose Weight)

• Sedentary: ~2285 calories/day (13 cal/lb – 500 cal deficit) →
  • 51-89 grams of fat/day
• Active: ~2660 calories/day (15 cal/lb – 500 cal deficit) →
  • 59-104 grams of fat/day
• Low-Carb Day (Sedentary-Active): 50-90g
• High-Carb Day (Sedentary-Active): 100-150g

220lb – (Trying to Lose Weight)

• Sedentary: ~2530 calories/day (13 cal/lb – 500 cal deficit) →
  • 56-99 grams of fat/day
• Active: ~2950 calories/day (15 cal/lb – 500 cal deficit) →
  • 65-115 grams of fat/day
• Low-Carb Day (Sedentary-Active): 70-120g
• High-Carb Day (Sedentary-Active): 125-175g

Balancing your fat intake based on your lifestyle and health goals is key to maintaining overall well-being. It’s important to remember that fats should be part of a balanced diet, and individual requirements may vary. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance to help you meet your nutritional needs and achieve your health goals.