Why Healthy Fats Deserve a Spot on Your Plate

Why Healthy Fats Deserve a Spot on Your Plate

For years, fat was the villain of the nutrition world. “Fat-free” labels dominated supermarket shelves, and many people believed that eating fat would make them gain weight. But the truth? Fat is not the enemy. In fact, it’s an essential nutrient that fuels our bodies, supports brain health, and plays a crucial role in hormone balance.

Let’s break down the different types of fats, why they matter, and how to choose the best ones for your health and fitness goals.

Not All Fats Are Created Equal

Fat is a macronutrient, just like protein and carbohydrates, but not all fats are the same. Here’s what you need to know:

Unsaturated Fats (The Good Fats)

Unsaturated fats are the heart-healthy fats that support brain function, hormone production, and overall well-being. These fats are usually liquid at room temperature and come from plant-based sources.

• Monounsaturated Fats (MUFAs): Found in foods like avocados, olive oil, nuts, and seeds, MUFAs can help reduce inflammation, improve heart health, and support weight management.
• Polyunsaturated Fats (PUFAs): These include omega-3 and omega-6 fatty acids, which are essential because our bodies can’t make them. Omega-3s, found in fatty fish (salmon, sardines), flaxseeds, and walnuts, are great for brain health, reducing inflammation, and supporting hormonal balance. Omega-6s, found in vegetable oils and nuts, are also important but should be balanced with omega-3s to avoid excess inflammation.‍‍

‍Saturated Fats (Moderation is Key)

Saturated fats are typically solid at room temperature and come from animal products (butter, cheese, fatty cuts of meat) as well as some tropical oils (coconut oil, palm oil). While once thought to be harmful, research now suggests that moderate amounts of saturated fat can be part of a healthy diet—especially when sourced from whole foods rather than ultra-processed options.

The key? Balance. Too much saturated fat may increase LDL (“bad”) cholesterol levels, so it’s best to consume it alongside plenty of unsaturated fats.

Trans Fats (The Fats to Avoid)

These are the artificial fats found in some processed foods, margarine, and fried snacks. Trans fats are linked to an increased risk of heart disease and inflammation. Many countries have banned them, but always check labels for “partially hydrogenated oils” and avoid them when possible.

Hormones & Healthy Fats: Why They Matter

Fats are essential for hormone production in both men and women. Hormones regulate everything from metabolism and energy levels to mood and muscle growth. Since hormones are made from cholesterol and fatty acids, consuming healthy fats helps keep them in balance.

• Supports testosterone and oestrogen production – crucial for muscle growth, recovery, and overall vitality.
• Regulates stress hormones like cortisol, helping with better energy levels and reduced fatigue.
• Improves insulin sensitivity, which plays a key role in metabolism and blood sugar control.

For women specifically, fats are especially important for maintaining reproductive health, supporting menstrual cycles, and easing hormone fluctuations during different life stages such as pregnancy and menopause. A diet too low in fat can contribute to irregular cycles, mood swings, and even fertility issues.

Fats & Portion Control: A Little Goes a Long Way

One thing to keep in mind with fats is that they are the most calorie-dense macronutrient, providing 9 calories per gram, compared to 4 calories per gram for protein and carbs. This means that while fats are essential, portion control matters, especially if your goal is weight management.

For example, a small handful of nuts (about 30g) is a great snack, but mindlessly eating from the bag can easily add up to hundreds of extra calories. Similarly, while avocado is a fantastic source of healthy fat, half an avocado (rather than a whole one) is usually enough for most people at one meal.

Rather than avoiding fats, the key is to use them wisely—incorporating them into a balanced diet while being mindful of serving sizes.

Why “Fat-Free” Isn’t Always Healthier

We’ve all seen products labelled “fat-free” or “low-fat”, but these aren’t always the best choices. When manufacturers remove fat, they often add sugar, artificial flavours, or preservatives to maintain taste and texture.

• Example: A fat-free yogurt might contain more sugar than a chocolate bar!
• The fix: Choose full-fat, minimally processed versions of foods like yogurt, milk, and cheese when possible. They’re more satisfying, better for blood sugar control, and free from unnecessary additives.

How to Include More Healthy Fats in Your Diet

Adding healthy fats to your meals doesn’t have to be complicated. Here are some easy ways:

✅ Cook with olive oil, avocado oil, or coconut oil instead of vegetable oils.

✅ Snack on nuts, seeds, or olives instead of processed chips.

✅ Add avocado to salads, sandwiches, or smoothies.

✅ Eat fatty fish like salmon or sardines 2-3 times a week.

✅ Swap margarine for grass-fed butter (in moderation).

✅ Choose full-fat dairy over low-fat versions with added sugar.

The Bottom Line

Fat is not your enemy—it’s an essential nutrient that fuels your brain, supports hormones, and keeps your body running at its best. Instead of fearing fat, focus on choosing the right kinds and embracing its benefits.

Ditch the outdated “fat-free” mindset and nourish your body with healthy fats—it’s one of the best things you can do for your long-term health and well-being.

If you’re looking for guidance on how to incorporate the right balance of nutrients into your diet, our nutrition coaches are here to help. Contact us today to learn more about personalised coaching tailored to your health and fitness goals!

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