Fantastic Fats

Why Fats Are Essential for the Body

Every cell in the body has a cell membrane which is made up out of 50% fats. Fats also help:

Provide a concentrated source of energy

• Support brain (which is also about 70% made up out of fat) and nerve function
• Regulate hormones
• Protect organs
• Allow absorption of fat-soluble vitamins

Without adequate fat intake, the body simply cannot function optimally.

The Different Types of Fat

Not all fats behave the same way in the body. They have different chemical structures, which influence how they function.

1. Polyunsaturated Fats (Omega-3 and Omega-6)

These fats contain multiple double bonds in their structure, which makes them more fluid.

They are important for:

• Brain function
• Anti-inflammatory processes
• Cell membrane flexibility

Common sources include:

• Flaxseeds
• Chia seeds
• Sunflower seeds
• Fatty fish
• Certain vegetable oils

Omega-3 fats are particularly important for heart and brain health.

2. Monounsaturated Fats (Omega-9)

These fats contain one double bond and are more stable than polyunsaturated fats.

Common sources include:

• Olive oil
• Avocados
• Almonds
• Macadamia nuts

These fats are widely associated with the Mediterranean diet, which is linked to improved heart health.

3. Saturated Fats

Saturated fats have no double bonds, making them more stable and often solid at room temperature.

Sources include:

• Coconut oil
• Butter
• Meat
• Dairy products

In moderation, saturated fats can play a role in the diet. The key issue is balance, how the products/ fats were sourced eg Organic vs not  or heat treated as well as overall dietary pattern.

Where the Real Problem With Fats Comes In

The real issue is not fat itself, but how fats are processed and altered. One major concern is industrially processed fats, particularly:

Trans fats and hydrogenated fats

These are created when liquid vegetable oils are chemically altered through hydrogenation to make them solid (for example in margarine or processed foods). This process changes the structure of the fat molecule and can negatively affect the body.

Foods that often contain these fats include:

• Processed baked goods
• Some margarines
• Fried fast foods
• Packaged snack foods

These types of fats have been linked to:

• Increased inflammation
• Higher risk of heart disease
• Poor metabolic health

The Real Takeaway: Fat Is Not the Enemy

The real issue is not eating fat, but eating the wrong types of fats in excess and relying heavily on highly processed foods.

Healthy nutrition focuses on:

✔ Whole food sources of fats
✔ Variety and balance
✔ Minimally processed foods

Good fat sources include:

• Olive oil
• Coconut oil
• Nuts and seeds
• Avocados
• Fatty fish
• Small amounts of dairy or butter

How a Dietitian Can Help

Fats can be confusing. Many people swing between extremes:

• Avoiding fats completely
• Following very high-fat diets
• Relying on processed “low-fat” products

As a registered dietitian, my role is to help you find the right balance.

I work with clients to:

✔ Understand the difference between healthy and unhealthy fats
✔ Improve heart and metabolic health
✔ Build balanced meals that include the right fats
✔ Reduce reliance on highly processed foods
✔ Support long-term sustainable eating habits

✔ Even help you lose fat, while increasing fat in the diet

Nutrition should never be about fear—it should be about understanding how food supports the body.