What it is
Dietary fats provide energy and help the body absorb vitamins A, D, E and K. Foods contain different mixtures of saturated and unsaturated fats.
Why it matters
The type of fat matters. Nuts, seeds, fish and plant oils provide useful sources of unsaturated fat. Fat is concentrated in energy, so small additions can noticeably change a meal total.
Practical guidelines
- Use foods such as olive oil, nuts, seeds and avocado regularly.
- Think about replacing some saturated-fat sources with unsaturated ones.
- Measure cooking oil when you want a more consistent calorie estimate.
Common mistakes
- Assuming a fat-free label makes a food a better choice in every way.
- Forgetting oil, butter or dressings in meal calculations.
Keep it simple
Pay attention to the source and the amount, rather than trying to eliminate fat.
Research references
Written for Selfboost. References used to check the underlying information; no affiliation or endorsement is implied.
Editorial review: 6 October 2026.