Nutrition 101: Fats
What Is Fat?
Fats are molecules made of fatty acids and glycerol. They can be broken down for energy or used to build important body structures.
Photo by David Clode on Unsplash
Types of Fat:
Unsaturated: Helps heart and brain health
Monounsaturated (olive oil, avocado, nuts)
Polyunsaturated (omega-3s in salmon, flaxseeds)
Saturated: Solid at room temp
Butter, cheese, fatty meats
Trans fats: Mostly artificial
Packaged snacks, fried foods
Why Fat Matters
Stores long-term energy
Protects organs and nerves
Helps absorb vitamins A, D, E, K
Supports hormone production
Keeps you full and satisfied
Monounsaturated (olive oil, avocado, nuts)
Polyunsaturated (omega-3s in salmon, flaxseeds)
What Happens After You Eat Fat
Fat is broken down in the small intestine by bile and enzymes.
Fatty acids are absorbed into the bloodstream as chylomicrons.
Your body either:
Uses them for energy, or
Stores them in fat tissue for later use.
Too Much or Too Little?
Too much: Extra calories = stored body fat
Too little: Can affect energy, hormone balance, brain function, and vitamin absorption
Overeating Fats
Fats are very calorie-dense and generally taste great. While they’re an essential macronutrient, they are very easy to overeat. Fats contain 9 calories per gram (carbs and protein contain 4). Meaning, fats contain a lot of energy for a small amount. Servings of fats are confusing, so here’s a little visual if you were to use your hands/fingers:
Peanut butter: 1 serving ≈ thumb-sized
Olive oil: 1 tbsp ≈ tip of your thumb
Nuts: 1 oz ≈ a small handful
Cheese: 1 oz ≈ 2 dice-sized cubes
Bottom Line
Fats are essential—your body needs them to function, but quality and quantity matter.
