Healthy Fats: Why Fat Isn’t the Enemy
- Coach Paris
- 7 minutes ago
- 4 min read
Healthy Fats: Why Fat Isn’t the Enemy
#8 in the Power of 13 is Learn about and incorporate Healthy fats each day.
For years, fat was treated like the villain of nutrition.
Low-fat everything filled grocery store shelves. We were told to avoid butter, skip nuts, watch the avocado and choose anything labeled “fat-free.”
But here's what we know: our bodies need fat.
The conversation shouldn't be about eliminating fat. It should be about understanding which fats we're choosing, how much we're eating and how they fit into the bigger picture of our nutrition.
Healthy fats can absolutely be part of a healthy lifestyle.
WHAT DOES FAT ACTUALLY DO FOR YOUR BODY?
Fat isn't just something that adds calories to food. It has some pretty important jobs.
It helps keep you satisfied.
Fat takes longer to digest than carbohydrates, which can help meals feel more satisfying and keep hunger from returning quite so quickly.
Think about the difference between eating an apple by itself and eating an apple with a small amount of peanut butter.
Both are great choices, but adding some healthy fat—and a little protein—can make that snack much more satisfying.
Your brain needs it.
Your brain contains a significant amount of fat, and dietary fats, including omega-3 fatty acids, play important roles in brain function.
Fat isn't something our bodies are simply trying to store. It's something they actually use.
Fat supports hormone production.
Dietary fat provides essential fatty acids and supports processes involved in hormone production and normal cell function.
That doesn't mean “eat more fat and fix your hormones.” Nutrition is rarely that simple.
It means that eliminating an entire macronutrient isn't the answer either.
It helps your body absorb certain vitamins.
Vitamins A, D, E and K are fat-soluble vitamins.
That means your body needs some dietary fat to absorb and use them effectively.
That beautiful salad full of colorful vegetables? A little olive oil, avocado, nuts or seeds isn't ruining it. Those foods can actually help your body absorb some of the nutrients you're eating.
NOT ALL FATS ARE THE SAME
When we're talking about healthy fats, we're generally talking about foods that provide more unsaturated fats, including monounsaturated and polyunsaturated fats.
Great sources include:
Avocados
Olive oil
Nuts such as almonds, walnuts, pistachios and pecans
Seeds such as chia, flax, pumpkin and sunflower seeds
Natural peanut and other nut butters
Salmon and other fatty fish
Olives
This doesn't mean saturated fat can never be part of your diet. Foods don't need to be divided into GOOD and BAD.
What matters is the overall pattern.
If most of the fats you eat are coming from fried foods, highly processed snacks, fatty meats, butter and heavy sauces, there's an opportunity to make some swaps.
We're adding better choices—not chasing perfection.
BUT HERE'S THE PART WE CAN'T IGNORE: PORTIONS MATTER
Something can be incredibly nutritious and still be easy to overeat.
Fat contains about 9 calories per gram, compared with about 4 calories per gram for protein and carbohydrates.
That's why portions can add up quickly.
A drizzle of olive oil can become several tablespoons.
A spoonful of peanut butter can become three.
A handful of nuts can turn into several handfuls while we're standing in the kitchen.
None of those foods suddenly became unhealthy.
We simply ate more energy than we realized.
Some helpful visual starting points:
Olive oil: about 1 tablespoon
Nuts: about 1 ounce or a small handful
Nut butter: about 1–2 tablespoons
Avocado: roughly ¼–½, depending on your needs and the rest of the meal
Seeds: about 1–2 tablespoons
Salmon: about 3–4 ounces cooked
These aren't rules. Your individual needs matter. They're simply reminders that healthy doesn't mean unlimited.
EASY WAYS TO GET HEALTHY FATS INTO YOUR DAY
You don't need to overhaul your meals.
A few simple additions or swaps can do the job.
At breakfast:Add chia or ground flaxseed to oatmeal, Greek yogurt or a smoothie. Spread measured peanut or almond butter on whole-grain toast. Add avocado to eggs.
At lunch:Add avocado to a sandwich or wrap. Sprinkle nuts or seeds over a salad. Make a simple dressing with olive oil and vinegar.
At snack time:Pair fruit with a tablespoon of nut butter. Have a measured portion of nuts with a piece of fruit. Add chia seeds or walnuts to Greek yogurt.
At dinner:Choose salmon or another fatty fish. Roast vegetables with a measured amount of olive oil. Sprinkle pumpkin seeds or chopped nuts over vegetables or grain bowls.
Even something as simple as adding a teaspoon of seeds to yogurt or swapping a creamy dressing for an olive-oil-based vinaigrette can increase the quality of the fats you're eating.
TRY THE “ADD A LITTLE” APPROACH
One thing I don't want you to do after reading this blog is decide:
“Coach Paris said healthy fats are good, so I need avocado, nuts, seeds AND olive oil at every meal!”
Nope.
This is where common sense comes in.
If you're having salmon for dinner, you already have a wonderful source of healthy fat. You may not need half an avocado, a handful of nuts and several tablespoons of olive oil with it.
Look at the whole meal and the whole day.
Sometimes the easiest approach is simply asking:
Where could I add a little healthy fat—or replace a less nutritious source of fat—with something that gives my body more?
That's it.
DON'T FEAR FAT—UNDERSTAND IT
Healthy eating doesn't require us to fear entire categories of food.
Fat isn't the enemy.
Carbohydrates aren't the enemy.
And one food isn't going to make or break your health.
What matters is what you're doing consistently over time.
Choose healthy fats more often.
Pay attention to portions.
Pair them with protein, fiber-rich carbohydrates, fruits and vegetables.
And remember that nutritious foods still need to fit your individual body's needs.
You don't need another extreme nutrition rule.
You need choices you understand and habits you can actually live with.
That's how we make healthy living easier.
Always On Your Side,Coach Paris
Ready for Support?
If you’re ready to simplify your routine, clean things up, and finally build habits that stick…
💜 Visit AlwaysOnYourSideCoaching.com or book a consultation here: https://www.alwaysonyoursidecoaching.com/service-page/1-1-coaching-consultation
Want to grab a copy of our book and workbook~
Book: https://a.co/d/g3BN2Id
Workbook: https://a.co/d/cHhFSzt
I am Always On Your Side,
Coach Paris 💜💚
Helping you find your easiest way to health—because there is no one right way.
Comments