Healthy Fats Explained: The Macro Beginners Fear Most

0 to Elite course · Lesson 36 of 100 · Level 2: Beginner Training & Nutrition

Fat has had a bad reputation for decades, but your body cannot work properly without it. In this lesson you will learn what fat does, which types to favour, which to limit, and how to fit it into your day without blowing your calorie budget.

What dietary fat actually does

In lesson 33 on macronutrients you met the three big nutrients: protein, carbohydrate and fat. Fat is the one people tend to cut first, which is usually a mistake. It has several jobs:

• Hormones. Your body uses fat to make several hormones, including the ones linked to muscle building and reproductive health.
• Vitamins. Vitamins A, D, E and K are “fat-soluble”, which means you need some fat in a meal to absorb them well.
• Cell health. Every cell in your body has a membrane built partly from fats.
• Fullness. Fat slows digestion a little, so meals with some fat keep you satisfied for longer.

The catch is energy. Protein and carbohydrate give about 4 calories per gram, but fat gives about 9. That’s why a drizzle of oil or a handful of nuts adds up quickly. Fat itself is not the problem; the amount is. You learned how calories work in lesson 32, and fat is simply the most calorie-dense macro.

The types of fat, in plain English

Unsaturated fats: the ones to favour

These are usually liquid at room temperature. You find them in olive oil, rapeseed oil, avocados, nuts, seeds and oily fish such as salmon, mackerel and sardines. Oily fish also gives you omega-3 fats, which the NHS recommends getting from at least one portion of oily fish a week as part of a healthy diet.

Saturated fats: the ones to limit

These are mostly solid at room temperature: butter, lard, fatty and processed meats, cheese, cream, pastries, biscuits and cakes. NHS guidance is that men should have no more than about 30g of saturated fat a day and women no more than about 20g, because too much is linked to raised cholesterol. You don’t need to ban them, just keep them as a smaller part of the week.

Trans fats: keep to a minimum

These turn up in some processed and fried foods. UK levels are now generally low, but it’s another reason to build most meals from simple, whole foods.

How much fat should you eat?

You don’t need to count grams of fat as a beginner. A sensible approach:

1. Get your protein right first (see lesson 34 on protein).
2. Include a source of healthy fat in most meals: a thumb-sized portion of oil, nut butter or cheese, half an avocado, or a small handful of nuts.
3. Let the rest of your calories come from carbohydrates and vegetables, as you saw in lesson 35.

Here is what a day with sensible fat portions might look like: eggs cooked in a teaspoon of oil at breakfast, a lunch salad with half an avocado or a few olives, a small handful of nuts as a snack, and salmon for dinner. That covers your healthy fats, including omega-3, without anything feeling restrictive.

Very low-fat diets often leave people hungry, flat and craving snacks. Very high-fat diets make it easy to overeat without noticing. Somewhere in the middle works for most people. If you want a starting calorie target, use our free calorie calculator.

Common mistakes with fat

• Free-pouring oil. A “glug” of olive oil can easily be several tablespoons. Use a spoon or a spray until you know what a portion looks like.
• “Healthy” means unlimited. Nuts, avocado and nut butter are nutritious, but still calorie-dense. Portion them.
• Fearing all fat. Low-fat products are often higher in sugar and no lower in calories. Read the label.
• Forgetting hidden fats. Sauces, dressings, pastries and takeaways carry a lot more fat than they look.

Health note: if you have been told you have high cholesterol, heart disease, gallbladder problems or another condition affected by diet, follow your GP’s or dietitian’s advice on fat, and ask them before making big changes.

Your action steps

1. Look at what you ate yesterday and list every source of fat, including oils, sauces and snacks.
2. Measure your cooking oil with a tablespoon for one week so you learn what a real portion looks like.
3. Plan one portion of oily fish this week, or a plant source of omega-3 such as walnuts or ground flaxseed if you don’t eat fish.
4. Swap one high saturated fat snack (biscuits, pastry) for a portion of nuts, fruit or yoghurt.

Frequently asked questions

Does eating fat make you fat?

Not on its own. You gain body fat when you regularly eat more calories than you burn. Fat is very calorie-dense, so large portions can push you over, but moderate amounts of healthy fat fit easily into a fat loss diet.

What are the healthiest fats to eat?

Unsaturated fats from olive and rapeseed oil, avocados, nuts, seeds and oily fish. Oily fish also provides omega-3 fats, which the NHS recommends as part of a healthy diet.

How much saturated fat should I eat a day in the UK?

NHS guidance is that men should have no more than about 30g of saturated fat a day and women no more than about 20g. Children should have less.

Keep going

Previous: Lesson 35: Are Carbs Bad for You? Friend or Enemy Explained

Next: Lesson 37: How Much Water Should I Drink When I Start Training?

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