Fat consumption has been on a wild ride, from shame to dietary darling. After 40 years of observing dramatic shifts in attitudes toward fats in the diet, I still lean toward what some might consider a “low fat” diet, but definitely not a “nonfat” one. Wherever you are on the fats attitude spectrum, it’s important to not have all or nothing thinking. Some things about fats have been true, are currently true, and will definitely be true in the future.

Fat is one of three macronutrients God created. Protein, carbohydrate, and fat are all necessary and should be balanced with each other.
Fat has more than twice the calories of both protein and carbohydrate.
Not all fats are created equal, nor of the same benefit or detriment. There are monounsaturated, polyunsaturated, saturated, and trans fats to be considered.
Dietary fats are crucial for energy, absorbing vitamins (A, D, E, K), protecting organs, supporting brain health, and producing hormones.

I am NOT going to tell you how much fat, or what percentage of fat, you should include in your diet. Every body is different, and rules like that are generally maddening. But if you want to improve your dietary fat profile, start with logical choices like these:

Avoid trans fats. These fats tend to be in commercially prepared foods (i.e. margarine, peanut butter, non-dairy creamer, fried food, fast food, pie crusts, pastries, cake frosting, packaged snacks). There are also naturally occurring trans fats in foods such as beef, lamb, cheese, milk, butter, and yogurt. More studies need to determine whether naturally occurring trans fats have the same deleterious effects as artificial ones.
Keep saturated fat intake Examples include: fatty meats, processed meats, full-fat dairy (milk, butter, cheese, cream, ice cream), tropical oils (coconut, palm oil), and many baked goods, pastries, fried foods, and sweets. You may notice that saturated fats are typically solid at room temperature and are primarily from animal sources, though tropical oils are plant-based sources.
DO include monounsaturated fats (MUFA) found in foods like olives, avocados, nuts, and seeds, and polyunsaturated fats (PUFA) – think Omega 3’s – found in some fish, like salmon, albacore tuna, trout, and sardines. Other sources include walnuts, flaxseed, and chia seeds. Many of these foods contain both MUFAs and PUFAs.
If you’re eating reasonable portions but still struggle to maintain a comfortable weight, or if you often remain hungry, consider cutting your overall fat intake. By increasing protein and carbohydrate and reducing fat, you can consume more volume, thus feeling fuller. However, fat contributes to satiety, but if it isn’t combined with fiber can lead to overeating.