Fats and oils can, in some eyes, be perceived as an enemy to avoid, but here are the basics you need to know. They play an important role within the body and should actually be part of every meal you eat.

I am going to try not to give you a whole boring lesson, but just a few important facts about why fat is important in your diet. Fats and lipids are the formation of all cell membranes, they play a major role in the nervous system, they are needed to absorb certain vitamins and are also the main source of energy for low intensity workouts.


If it all was as easy as that, then it would not be worth talking about it much. But it is not, fat goes in different categories, such as saturated, unsaturated, essential fatty acids etc.

So to make it easier for you and less boring, the fats you should be increasing your consumption of are :

  • olive oil
  • olives
  • avocados
  • nuts
  • peanut and other nuts butter
  • fatty fish
  • coconut oil
  • eggs
  • seeds


And the ones you should be limiting:

  • meat fats
  • chicken skin
  • butter
  • cheese, cream
  • lard

Be particularly aware of trans-fats, also called hydrogenated fats. The process involves transforming unsaturated fats such as vegetable oils into more solid fats like margarine. Research has shown that the consumption of trans-fats is directly linked to serious diseases such as diabetes, obesity, immune system dysfunction, decreased visual acuity and problems with bones, tendons, fertility and birth issues. It all makes sense, as explained previously, stay away from processed foods and trans-fats are processed…