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NUTRITION

The Skinny on Fat Facts

The Skinny of Fat Facts

Find Out Which Fats Can Support Your Goals and How They Can Fit into Your Eating Plan. Learn the Fat Facts. You'll be Glad You Did.

For years, fat has been considered a poor performer in people's diets. But knowing the differences between the various types of fat and how to enjoy them in a healthy eating plan will allow you to keep sensible amounts of the right fats in your diet, while still supporting your weight loss goals. Let's perform a quick overview of dietary fat facts in general. Fat gives texture and flavor to food, provides you with a feeling of fullness (helping reduce frequent snacking), helps promote healthy skin, and supplies you with a significant amount of energy. If your interest is sparked, read on and find out which dietary fats can offer the most benefits by incorporating them into your meal plan for weight loss. The key to incorporating dietary fat into your healthy eating plan is choosing moderate amounts of the right kinds of fats.


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Use the following information to help gain a greater understanding of fat facts.

  • Monounsaturated Fats
  • Linolenic (Omega-3) Fatty Acid
  • Linoleic (Omega-6) Fatty Acid
  • Saturated and Trans Fats

Monounsaturated Fats

These healthy dietary fats may help promote the health of your arteries by increasing "good" HDL cholesterol levels.

Sources of Monounsaturated Fats
Avocado (1 piece) 19.7g
Hazelnuts (1 oz.) 12.9g
Olive Oil (1 tbsp.) 9.9g
Almonds (1 oz.) 9.1g

Linolenic (Omega-3) Fatty Acid

Linolenic fatty acid is a polyunsaturated fat, which may benefit your cardiovascular system and also act as an important part of your immune system. Add a tablespoon of flaxseed oil to your daily protein shake to help you get your omega-3 fatty acids.

Linolenic (Omega-3) Fatty Acid
Flaxseed/Linseed Oil (1 tbsp.) 8.5g
Flax/Linseeds (1 oz.) 2.2g
Canola Oil (1 tbsp.) 1.3g

Linoleic (Omega-6) Fatty Acid

Linoleic fatty acid is a polyunsaturated fat and along with linolenic acid is also an important component of cell membranes, particularly nerves and blood cells. Try adding some of the suggested food sources below to get your daily intake of essential fatty acids.

Linoleic (Omega-6) Fatty Acid
Safflower (1 tbsp.) 10.1g
Corn Oil (1 tbsp.) 7.9g
Flax/Linseeds (1 oz.) 2.9g
Walnuts (1 oz.) 2.6g

Saturated and Trans Fats

Research has exposed the associated health risks of a diet high in these fats. Although saturated and trans fats increase your risk for negative health consequences, a couple of probable reasons for their widespread inclusion is their ability to enhance taste, texture, and stability in food.

Saturated and Trans Fats
Safflower (1 tbsp.) 10.1g
Corn Oil (1 tbsp.) 7.9g
Flax/Linseeds (1 oz.) 2.9g
Walnuts (1 oz.) 2.6g