What Are Fats? The Essential Guide for Your Health

Guidance From Mike Hind MBE Banner

What Are Fats? The Essential Guide.

In my role as a nutritional advisor, I've encountered a lot of misconceptions surrounding fats. It's time to shed light on this macronutrient, dispelling myths and highlighting the indispensable role fats play in our health. Fats are not just a major source of energy; they're vital for cell health, hormone production, and the absorption of certain vitamins. By understanding the types of fats and their impacts, we can make informed dietary choices that support our wellbeing.

Understanding Fats

Fats are classified into several types: saturated, unsaturated (including monounsaturated and polyunsaturated), and trans fats. Each type has a different effect on our health.

The Good Fats

  • Monounsaturated Fats: Found in olive oil, avocados, and nuts, these fats are heart-healthy. Avocados, for instance, contain about 15g of monounsaturated fats per 100g, contributing to around 160 calories, helping to lower bad cholesterol levels.

  • Polyunsaturated Fats: These include essential omega-3 and omega-6 fatty acids, found in fish, flaxseeds, and walnuts. Salmon, for example, has roughly 13g of polyunsaturated fats and 208 calories per 100g, supporting brain health and reducing heart disease risk.

The Bad Fats

  • Saturated Fats: Primarily found in dairy products and certain oils. Excessive intake can raise bad cholesterol and increase the risk of heart disease. For instance, butter contains about 51g of saturated fat per 100g, equating to about 717 calories, underscoring the need for moderation.

  • Trans Fats: Present in processed foods, these are the most harmful, adversely affecting cholesterol levels and heart health. Eliminating or minimising consumption is key.

Caloric Content and Nutritional Impact

Fats are the most calorie-dense macronutrient, offering 9 calories per gram. This makes understanding the caloric content of fats crucial, especially for energy balance.

  • Eggs: A good source of both monounsaturated and polyunsaturated fats, a large egg contains about 5g of fat and 70 calories.
  • Avocado: High in monounsaturated fats, a 100g serving has around 160 calories, beneficial for heart health with controlled calorie intake.
  • Salmon: Provides a significant amount of omega-3 fatty acids, with about 208 calories per 100g, promoting heart and brain health.

Incorporating Healthy Fats

Emphasising healthy fat sources like fish, avocado, nuts, and olive oil is crucial. These foods provide essential fats without excessive calorie intake, supporting overall health when consumed in moderation.


Fats are vital for our health, but the key is choosing the right types and balancing intake. By focusing on healthy fats and being mindful of calories, we can nourish our bodies and support our health and fitness goals. At Macro Based Diner Healthy Meal Prep, we prioritise offering meals that align with these principles, helping you enjoy delicious, nutritious food that supports your well-being.


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