The Fat Lesson – Types of Fat and Fat Balance

The key to this week’s lesson is learning more about fat.  My goal is to teach you the benefits of balancing your dietary fats and also how to get a variety of healthy fats into your diet each day.



There are three basic types of fat:

  • Saturated fats
  • Monounsaturated fats
  • Polyunsaturated fats

We can’t forget the dreaded trans fats – the bad kind.  The chart above illustrates what foods typically contain each type of fat.

Each of the main three types should be present in our diet.  An even balance of all three is optimal for your overall health.  Maintaining a healthy balance of fat in our diets is important for several reasons:

  • Fat balance is important for hormonal regulation, including menstruation and testosterone production
  • Fat balance is important for a healthy immune system
  • Fat balance is important for having and maintaining a healthy inflammatory balance in our bodies

A key part of our Daily Healthy Habits is to eat healthy fats.  Our diet should consist of about 30% fat – not much more and not much less.  This can vary depending on body type and fitness goals but overall, 30% is the best strategy.

Your balance should be equal among the three fat types – 1/3 saturated, 1/3 monounsaturated and 1/3 polyunsaturated.  This will be optimize your health, body composition and performance.

Most of your saturated fats can come from your protein selections.

Monounsaturated and polyunsaturated fats can be found in the following selections:

  • avocado
  • nuts
  • olive oil
  • flax oil
  • flax seeds
  • hemp
  • fish oil

Click this link to download a great cheat sheet for healthy dietary habits – 5-Habits-Cheat-Sheet

Tomorrow we will explore omega fats and their importance in our diet.

Stay tuned!

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