Fat Math - 5 Fat Facts

50/50 - Good and Bad

Good fats are known as unsaturated fats, specifically monounsaturated and polyunsaturated fats, which are found in foods like avocados, nuts, seeds, olive oil, and fatty fish. Bad fats are saturated and trans fats, commonly found in processed foods and animal fats. These fats are known to raise bad cholesterol levels and increase the risk of heart disease.

25-30% - How Much?

As a percentage of macronutrients (carbohydrate, protein and fat), typically eating good fats will be about 20-35% in a healthy diet. This is a very balanced approach, meaning overdoing carbs and protein.

10 benefits of eating healthy fats

Absorbs fat-soluble vitamins like A, D, E and K

Increased energy and feeling of fullness

Healthy cell growth and function

Protects vital organs

Assists with good hormone production

Better brain function

Healthy skin and hair

Assists with proper levels of good LDL cholesterol

Better joint health

Can lower blood pressure and reduce heart disease risk

Fat contains 9 calories per gram

Because fats are calorically dense, versus the 4 calories found in a gram of protein or carbohydrate, serving sizes are smaller. A handful of nuts is approximately 20 almonds, half an avocado, and a 4-6 oz serving of salmon are considered generous serving sizes.

The lesson from SnackWell cookies

Back in the 90’s, we experienced the start of a low-fat craze. A belief was that low fat was the best way to lose weight. SnackWell cookies arrived on the scene touting low fat, but these cookies were loaded with sugar and other nasty processed ingredients. With the no-fat label, people overindulged and over-consumed in terms of calories. Today’s lesson is to avoid the “low fat” label that is simply likely disguising other suspect ingredients.

This kind of misconception has fueled America's obesity epidemic. Enjoying a balance of macronutrients while reducing so many of today's common additives is a far, far better approach to achieving and maintaining proper body composition and health.

When you eat more healthy foods - high-quality protein, fruits and vegetables, fewer processed carbs or any type - calorie counting becomes way less important, and you will move towards better, healthier body composition.