Managing your fat intake each day matters because it affects your energy, hormones, heart health, weight, and long-term disease risk. You don’t need to avoid fat, but you do need the right amount and the right types.
Here’s why it’s important:
Helps you control calories
Fat has more than double the calories of carbs or protein. When you keep your daily intake in a healthy range, it’s easier to manage your weight without feeling restricted.
Supports hormones and brain function
Healthy fats help your body make hormones and keep your brain working well. Too little fat can actually affect mood, energy, and focus.
Protects heart health
Choosing more unsaturated fats (olive oil, nuts, seeds, fish) and keeping saturated fats moderate lowers the risk of high cholesterol and artery plaque over time.
Keeps inflammation in check
Omega-3 fats help reduce inflammation. A steady mix of these fats supports joint health, recovery, and overall wellness.
Improves nutrient absorption
Vitamins A, D, E, and K need fat to absorb properly. If your fat intake is inconsistent or too low, you miss out on important nutrients.
Helps control blood sugar
Healthy fats slow digestion, which helps prevent big spikes in blood glucose after meals.
Makes meals more satisfying
Fat adds flavor and helps you feel full longer. This prevents overeating later in the day.
What a good daily fat intake looks like
Most people do well with about 25–35% of total calories from fat, mostly from sources like:
• Olive oil
• Avocado
• Nuts and seeds
• Fatty fish
• Nut butters
And keep saturated fats moderate (meat, butter, high-fat dairy).
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