FACT: Fat is an essential nutrient for good health. Among other roles, it is used by the body to maintain proper temperature, protect vital organs, constitute cell membranes and produce hormone-like effects. In addition, fat is a dense energy source that helps you feel satisfied for longer periods of time (essential for dieters!). It is also vital for absorption of other essential nutrients.
That said, you should monitor the type and amount of fat in your diet. Studies have found that unsaturated fatty acids, like those in a mostly plant-based diet, may offer cardiovascular protection and prevent chronic disease. However, research has also shown the importance of limiting saturated and trans fat to reduce the risk of cardiovascular disease.
Varying your overall food intake is the best way to get adequate amounts of the healthy fats. “I recommend using a dab of extra-virgin olive oil with bread, instead of butter or margarine,” says Rebecca Wright, MS, RD, LD, a clinical dietitian in Murray, Kentucky. She also suggests limiting the “bad” fats (meaning saturated and trans fats) and replacing them with nuts, seeds and healthy oils, such as canola and olive. How much fat is healthy? The American Heart Association recommends that your daily intake of fat should be around 30% of total calories.
