Fats

Organic molecules are made up of carbon and hydrogen to form hydrocarbons. Each hydrocarbon plays a different role in the body, depending on its molecular makeup. Fats play a role in storing energy, protecting organs, providing insulation, helping transport vitamins, aiding in tissue growth, and hormone production. They are also the body's next main energy source when glucose levels from carbohydrates drop. Fats are an important macronutrient to be consumed, as there are both healthy and unhealthy fats, and will be used as a source of energy for the body. There are 4 different fats: Unsaturated Fats, Saturated Fats, Trans Fats, and Essential Fatty Acids.

Saturated Fats (Unhealthy): A fat that is solid at room temperature and increases bad cholesterol levels in the arteries. Food sources with saturated fats are:

  • Fatty cuts of beef, pork, and lamb
  • Poultry skin
  • Butter, ghee, and lard
  • Cheese and other full-fat dairy products like cream and whole milk
  • Coconut oil and palm oil
  • Processed meats such as sausages, bacon, and hot dogs
  • Baked goods and pastries made with butter or shortening

Unsaturated Fats (Healthy): Fat that is liquid at room temperature and decreases bad cholesterol (LDL - Low-Density Lipoproteins) and increases good cholesterol (HDL - High-Density Lipoproteins) levels in the arteries. Food sources with unsaturated fats are:

  • Olive oil, canola oil, sunflower oil, and soybean oil
  • Avocados and avocado oil
  • Nuts such as almonds, walnuts, cashews, and pecans
  • Seeds like flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds
  • Fatty fish such as salmon, mackerel, sardines, and trout
  • Peanut butter and other nut butters
  • Olives

Trans Fats (Unhealthy): A type of unsaturated fat that can be found naturally or artificially in food choices. It plays a detrimental role for cholesterol levels as it reduces the good cholesterol (HDL - High-Density Lipoprotein) and increases the bad cholesterol (LDL - Low-Density Lipoprotein).

Natural Trans Fat Food Sources:

  • Beef
  • Lamb
  • Goat meat
  • Whole milk and full-fat dairy products (cheese, butter, cream, yogurt)
  • Veal
  • Mutton

Artificial Trans Fat Food Sources:

  • Packaged baked goods such as cookies, cakes, pies, and pastries made with shortening or partially hydrogenated oils
  • Fried fast foods like French fries, fried chicken, and doughnuts
  • Microwave popcorn with butter flavoring made using partially hydrogenated oils
  • Margarine and vegetable shortening (especially stick margarine)
  • Frozen pizzas and other frozen convenience foods
  • Non-dairy coffee creamers
  • Packaged snack foods such as crackers and chips made with hydrogenated oils

Essential Fatty Acids: Fatty acids that cannot be created by the body and need to be consumed from food sources. They are: omega-6, omega-3, EPAs (eicosapentaenoic acid), and DHA’s (docosahexaenoic acid).

Food sources of omega-3 fatty acids include:

  • Fatty fish such as salmon, mackerel, sardines, tuna, and trout
  • Flaxseeds and flaxseed oil
  • Chia seeds
  • Walnuts
  • Canola oil
  • Soybeans and soybean oil
  • Algal oil (plant-based source of DHA)

Food sources of omega-6 fatty acids include:

  • Sunflower oil
  • Corn oil
  • Soybean oil
  • Safflower oil
  • Pumpkin seeds
  • Sesame seeds
  • Nuts such as pine nuts, walnuts, and Brazil nuts

Below is types of fats, food sources, and recommended daily intake:

Type of Fat

Nutritional Role

Common Food Sources

Recommended Daily Intake

 

 

Unsaturated Fats (Monounsaturated & Polyunsaturated)

Support heart health, reduce bad cholesterol, provide essential fatty acids (omega-3 & omega-6)

Olive oil, avocados, nuts, seeds, fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds

Should make up the majority of fat intake; about 20–35% of total daily calories should come from fats, with most from unsaturated sources

 

 

Saturated Fats

Provide energy but can raise LDL cholesterol if consumed in excess

Fatty cuts of meat, poultry skin, butter, cheese, cream, coconut oil, palm oil

Limit to less than 10% of total daily calories (about 20g for a 2,000-calorie diet)

 

 

 

Trans Fats (Artificial)

Increase LDL cholesterol, lower HDL cholesterol, raise risk of heart disease

Packaged baked goods, fried fast foods, margarine, processed snacks with partially hydrogenated oils

Avoid as much as possible; recommended intake is 0g per day

 

Natural Trans Fats (Ruminant Fats)

Occur naturally in small amounts, may contain CLA (conjugated linoleic acid) with potential health benefits

Beef, lamb, goat meat, full-fat dairy products

Safe in small amounts as part of a balanced diet; no specific daily limit but should remain minimal

 

 

Essential Fatty Acids (Omega-3 & Omega-6)

Critical for brain function, inflammation control, and cell health

Omega-3: fatty fish, flaxseeds, chia seeds, walnuts, algal oil; Omega-6: sunflower oil, soybean oil, nuts, seeds

Omega-3: 250–500 mg/day of EPA + DHA for adults; Omega-6: about 5–10% of daily calories

 

General Guidelines

Total fat intake should be 20-35% of total daily calories.

Limit saturated fats and avoid artificial trans fats.

Ensure a balance of omega-3 and omega-6 fatty acids for optimal health.

Sources

  • International Sports Sciences Association (ISSA). ISSA Curriculum Materials. Retrieved from https://www.issaonline.com


To learn more about nutrition please visit: https://dietfithealth.com/pages/nutrition-fundamentals