Fats Calories

No, fats are an essential part of the diet. Choose mostly unsaturated fats from foods such as olive oil, nuts, and fish, while limiting trans fats and keeping saturated fats moderate.

Saturated fats are common in butter and fatty meats, while unsaturated fats are found in foods such as olive oil, nuts, and oily fish. Replacing some saturated fat with unsaturated fat can support heart health.

They can if you regularly eat more energy than your body uses, since fats are energy-dense. Fats themselves are not a reason to avoid nutritious foods such as nuts, seeds, and avocado; portion size still matters.

For high-heat cooking, use a stable oil suited to the temperature, such as refined avocado or canola oil. Extra-virgin olive oil works well for lower- to medium-heat cooking; avoid heating any oil until it smokes.

Essential fats are fatty acids the body cannot produce, so they must come from food. Omega-3 sources include oily fish, walnuts, and flaxseed; omega-6 fats are found in many seeds and vegetable oils.

Yes, fats can slow digestion and make a meal more satisfying, especially when eaten with protein- and fibre-rich foods. Adding a modest amount of nuts, seeds, or oil to a meal may help it feel more substantial.

It is safer not to reuse frying fat repeatedly. Heating it again encourages breakdown; discard it if it has darkened, foams, smells unpleasant, or starts smoking.

Fats help the body absorb vitamins A, D, E, and K, which are fat-soluble. Including some fat with foods that contain these vitamins—such as olive oil with vegetables—can help with absorption.

Keep fats away from heat, light, and air, which can make them spoil faster. Store oils tightly sealed in a cool, dark place, and refrigerate butter or other perishable solid fats.