Fat Facts: How to Use Fat as a Tool to Reach Your Goals

Fat Is a Macronutrient 

Macronutrients are sources of calories from foods.

Fat and Fatty Acids: Triacylglycerols are in the form of fat in food 

Triacylglycerol = a glycerol backbone + 3 (“tri) fatty acids ("acyl"). Examples of fatty acids include: 

• Stearic acid, a saturated fatty acid
• Oleic acid, a monounsaturated fatty acid
• Docosohexaenoic acid, a polyunsaturated omega-3 fatty acid

Each fat source has multiple types of fatty acids!

Why we need fat

• Thermal insulation
• Nutrient absorption
• Energy storage
• Regulating hunger, satiety, and energy balance
• Cushioning around soft organs
• Immune function
• Regulating glucose, insulin sensitivity, and cholesterol

Dietary Fat and Metabolic Health

The right fats in the right amounts can... 

• Lower "bad" LDL cholesterol 
• Raise "good" HDL cholesterol 
• Increase insulin sensitivity 
• Reduce blood triglycerides 
• Reduce chronic inflammation 
• Support vascular function

Problems with too much or wrong types of fat

• Overweight (“energy storage”)
• Increased risk for insulin resistance and diabetes
• Chronic inflammation

How fat can affect weight

Fat can support healthy weight management by: 

• Increasing satiety
• Increasing fullness
• Reducing blood sugar spikes
• Guiding nutritious choices

Fat can interfere with weight management by: 

• Higher calorie intake due to high-calorie foods 
• Saturated fats causing poorer blood sugar control 
• Choosing foods low in nutrients and high in fat

That’s why serving sizes of fat can be small.

• Oil, butter - 1-2 teaspoons
• Peanut/almond butter - ½ ounce (1 tablespoon)
• Nuts/peanuts/seeds - ½ ounce (2 tablespoons)
• Avocado - ½ small or ½ cup

Recommendations for fat consumption

Acceptable Macronutrient Distribution Range (AMDR) for fat is the percent of total calories from fat that is likely to support long-term:

• Nutrition
• Weight management 
• Health

The AMDR for fat is 20-35% of total calories from fat. That’s 44-78 grams/day on a 2,000-calorie diet. 

• Less: not satisfying
• More: High calorie-dense foods

The typical American gets 37% calories from fat (88 grams per day).

The recommendation for saturated fat is less than 7-10% of calories from fat. The typical American gets 12%.

Types and sources of healthy fats

Monounsaturated Fatty Acids (MUFA) are high on a Mediterranean diet and are considered heart-healthy. Most people can increase their consumption.

Sources of MUFA include:

• Olive oil, extra-virgin olive oil, olives
• Canola oil
• Avocado, avocado oil
• Peanut, peanut oil, peanut butter
• Cashews, pecans, almonds, other nuts and seeds

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Polyunsaturated Fatty Acids (PUFA) include Omega-3 PUFA and Omega-6 PUFA. Most people can increase their omega-3 PUFA and most people don’t need to increase their omega-6 PUFA. 

Sources of Omega-3 PUFA include:

• ALA: Flaxseed, walnuts, soybean oil
• EPA/DHA: Salmon, tuna, other fatty fish

Sources of Omega-6 PUFA include:

• Soybean, corn, other vegetable oils
• Peanuts, nuts, seeds
• Meat/poultry

Types and sources of unhealthy fats

Saturated fats tend to be solid at room temperature. Try to choose unsaturated fats instead. 

Here are some sources of saturated fats. 

• Butter, cream, dips
• Fatty meats, poultry skin
• Full-fat dairy*
• Mixed foods - Burgers, breakfast sandwiches, pizza, pasta alfredo, biscuits and gravy, lasagna

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Artificial trans fats are considered the worst types of fats. The goal is to avoid them entirely. Sources include deep-fried foods like French fries, doughnuts, and fried chicken.

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Excess fats may include PUFA and be otherwise healthy, but if they’re giving you too many calories that you don’t need, they’re not healthy. 

Here are some examples of sources. 

• Mayonnaise 
• Salad dressings
• Baked goods like muffins
• Foods fried in vegetable oil

Swaps to reduce calories and fat or improve fat profile

You can reduce calories and unhealthy fats by making portions smaller and swapping healthier fats. Here are examples of swaps you can make.

• Instead of spreading butter, spread hummus, avocado, peanut butter, or light mayo
• Instead of cooking with butter, cook with cooking spray or olive oil
• Instead of baking with butter, bake with oil, applesauce, sour cream, yogurt, or mashed banana
• Choose leaner meats and remove skin from poultry
• Try chicken, fish, shrimp, and ground turkey instead of red meat
• Choose reduced-fat dairy products instead of full-fat
• Instead of creamy dressings and dips, use olive oil, vinaigrettes, or yogurt-based dips
• Bake, grill, steam, poach, or broil instead of fry

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