Healthy Fats: The Complete Guide to Good vs Bad Fats

For decades, dietary fat was demonized as the enemy of health. Today, we know that fat is essential—but the type of fat matters enormously.

Understanding Different Types of Fat

Unsaturated Fats (The Good Ones)

Monounsaturated Fats

Polyunsaturated Fats

Saturated Fats (Moderate Consumption)

Trans Fats (Avoid)

How to Add More Healthy Fats

1. Cook with olive oil instead of butter

2. Snack on nuts and seeds

3. Eat fatty fish twice per week

4. Add avocado to salads and sandwiches

5. Choose whole eggs over egg whites

Daily Fat Intake

Fat should comprise 20-35% of your daily calories. For a 2,000 calorie diet, that's 44-78 grams of fat per day.

Use our fat database to track your fat intake!