There are nine calories per gram of fat. (In comparison, carbs and protein each contain 4 per gram.)

Overview:

Fat is the most calorie-dense macronutrient, so it is important to choose heart-healthy fats and get enough Omega 3s while lowering saturated fat and especially trans fat. Choose a more plant-based diet and prepare foods without adding a lot of refined fat. Nuts and seeds are excellent, nutrient-dense choices.

Unsaturated and Saturated Fat

All foods contain a mix of fat types. 

Unsaturated fat is liquid at room temperature and is found mostly in plant foods.

• Monounsaturated fats are found in high concentrations in olive oil, avocados, nuts, and seeds.

• Polyunsaturated fats are high concentrations in canola, sunflower, corn, soybean, and flax oils and foods including walnuts, flax seeds, and cold-water, fatty fish. Omega-3 fats must come from food. Sources like cold water, fatty fish, or plant foods like flax, walnuts, chia seeds, canola oil, and soy oil contain significant amounts.

Saturated fat is solid at room temperature and found in animal foods, coconut, palm, and chocolate. Most saturated fat in the American diet comes from cheese, dairy, meat, and baked goods. 

The Dietary Guidelines for Americans recommends getting less than 10 percent of calories daily from saturated fat or about 22g of saturated fat on a 2000-calorie diet. Reduce foods high in saturated fat and replace them with good fats, especially polyunsaturated fats. The idea is to replace fatty cheeseburgers and pizzas with salads, legumes, and whole grains, not cookies. The current Dietary Guidelines estimate that we only have 15% discretionary calories from added fats and sugars daily if we want to get enough nutrients in the calories allotted to avoid weight gain.

Trans fats are made in manufacturing processes to make them shelf stable. They are found mostly in desserts and restaurant foods. Always check the food label when shopping and the nutrition facts for your favorite restaurant foods to be aware of them. Zero trans fat is the only safe amount because they raise LDL cholesterol, lower HDL cholesterol, and causes inflammation. 

By Judy Doherty, MPS, PCII

References:

1) O'Neil C, Keast D, Fulgoni V, Nicklas T: Food Sources of Energy and Nutrients among Adults in the US: NHANES 2003–2006. Nutrients. 2012, 4: 2097-2120. 10.3390/nu4122097.

2) United States. Department of Health and Human Services: United States. Dept. of Agriculture., United States. Dietary Guidelines Advisory Committee. Dietary Guidelines for Americans. 2020-2025

3) Dhaka V, Gulia N, Ahlawat KS, Khatkar BS. Trans-fats-sources, health risks and alternative approach - A review. J Food Sci Technol. 2011 Oct;48(5):534-41. doi: 10.1007/s13197-010-0225-8. Epub 2011 Jan 28. PMID: 23572785; PMCID: PMC3551118.

4) Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med. 1999;340:1933–1940. doi: 10.1056/NEJM199906243402501