Body · Nutrition basics
Dietary fat matters too
The short version
Fat is an essential nutrient. It helps absorb some vitamins and plays roles in hormones and cell membranes.
Fat is energy-dense, so portions add up — but you need some.
The full version
Fat is essential
Dietary fat is a normal, essential part of eating. It's involved in many body processes, forms part of your cell membranes, and helps you absorb fat-soluble vitamins (A, D, E and K).
Where it comes from
Olive oil, nuts, seeds, avocado, eggs, fish, dairy and many other foods. Mixing in plenty of unsaturated sources — oils, nuts, seeds, fish — is a sensible default.
Energy-dense, not evil
Fat has about 9 calories per gram, compared with about 4 for protein and carbs. That's why a generous pour of oil or a big handful of nuts adds up quickly when you're adjusting total intake. Extremely low-fat diets aren't necessary and aren't a good idea — the Macro Calculator keeps a minimum floor for that reason.
What actually matters
Include some fat at most meals. Be aware of portions with oils, nuts and spreads if you're trying to eat a bit less — not because they're bad, but because they're energy-dense.
Key takeaways
- 01You need dietary fat
- 02It helps absorb some vitamins
- 03It's energy-dense — mind portions
- 04Very low fat isn't the goal
Related
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