When it comes to food, it’s rarely as simple as labeling items strictly good or bad. Over the years I’ve seen countless nutrition trends—some offer useful insights, while others promote fear and unnecessary stress. As a registered dietitian, my goal is to demystify fads and share clear, evidence-based guidance on fats and general nutrition. Below I’ll outline straightforward principles to help you choose high-quality fats and include them sensibly in your diet.
I include healthy fats as a core part of my food philosophy, and you’ll find many recipes across my blog and in my cookbook that use fatty fish, avocado, nuts and seeds, and extra-virgin olive oil.
Dietary-Fat 101
Fat serves several essential functions: it helps your body absorb fat-soluble vitamins, contributes to cell membrane structure, insulates the nervous system, and protects internal organs. Fats are also vital for brain health. Choosing high-quality fats supports long-term health by reducing inflammation, stabilizing blood sugar, and supporting cognitive function.
Being mindful of how much and what type of fat you eat becomes easier with time. I notice when I overindulge in highly processed, inflammatory foods I feel off, whereas meals that include quality fats—like olive oil, salmon, nuts, and avocado—leave me satisfied and energized. Healthy fats also help skin and overall well-being, so they’re a simple, effective addition to most meals.
Omega-3 Fatty Acids
High-quality fats are particularly valuable because many contain omega-3 fatty acids, which have strong anti-inflammatory and health-promoting effects. Fatty fish such as wild-caught salmon and tuna, as well as walnuts, flaxseeds, and chia seeds, are rich in omega-3s. These fats help maintain the structure and function of brain cells and support overall cardiovascular and metabolic health.
Nutrient Absorption
Dietary fats are required for the absorption of fat-soluble vitamins A, D, E, and K. Pairing these nutrients with a source of healthy fat improves their uptake. That’s why I often add a drizzle of extra-virgin olive oil to salads, a few avocado slices to bowls, or a handful of nuts or seeds to meals—small amounts of fat boost nutrient absorption significantly.
Blood Sugar Stabilization
Balancing carbs, protein, and fat at meals and snacks helps maintain steady blood sugar and prevents rapid glucose spikes and subsequent crashes. Adding healthy fat slows digestion and prolongs fullness, which reduces hunger and the urge to reach for quick, sugary foods. Including fat with snacks and meals is a practical way to support steady energy and mood throughout the day.
‘Good’ Fats Vs. ‘Bad’ Fats
“Good” fats come from whole, minimally processed foods: fatty fish, avocados, nuts, seeds, and cold-pressed oils like extra-virgin olive oil. These fats tend to reduce inflammation and support long-term health. In contrast, “bad” fats are typically found in highly processed packaged foods and often include trans fats and high amounts of saturated fat. These inflammatory fats can raise LDL cholesterol and lower HDL cholesterol, increasing disease risk when consumed frequently.
It’s okay to enjoy indulgent foods occasionally—think fries, chips, or desserts—but aim to minimize daily intake of inflammatory, processed fats. Prioritize whole-food sources of fat for most meals to support overall health, satiety, and nutrient absorption.
If you want more meal ideas that incorporate healthy fats and protein, explore the recipe sections on my blog for balanced, satisfying options.
