For years, fats were seen as the enemy of a healthy diet. Low-fat and fat-free labels dominated the grocery store shelves, and people were told to avoid them at all costs. But nutrition science has come a long way—and the truth is, fats are essential to a well-rounded, healthy diet.
At Delaware Fit Factory, we help members take a balanced and realistic approach to nutrition. That includes understanding what fats do in the body, which types are most beneficial, and how to include them in your daily meals without overdoing it. Let’s break it down.
Despite their bad reputation, fats play several critical roles in your body:
Understanding the different types of fats is key to making healthier choices.
Found in: butter, cheese, red meat, coconut oil
These can be part of a healthy diet, but should be consumed in moderation. Excessive intake may increase LDL (“bad”) cholesterol in some individuals.
Found in: processed snacks, fried foods, some margarines
These are chemically altered fats that increase shelf life but offer no health benefits—and they’ve been linked to increased risk of heart disease and inflammation.
There’s no one-size-fits-all approach, but a good general guideline is that fats should make up about 20–35% of your total daily calories. For someone eating 2,000 calories a day, that’s about 44–77 grams of fat.
More importantly, focus on the quality of fats. Prioritize whole food sources and avoid overly processed, packaged foods that contain harmful trans fats.
Remember, fats are calorie-dense, so even healthy fats should be portioned appropriately. Balance is key.
Fats are not the enemy—they’re a vital part of a balanced, sustainable way of eating. When incorporated wisely, they can help you feel better, train stronger, recover faster, and support your long-term health.
At Delaware Fit Factory, our nutrition coaching program helps you find what works for your body and goals—without cutting out entire food groups or living in restriction. We believe in real food for real results.
Ready to build a healthier relationship with food and feel confident in your nutrition?
Book a free No-Sweat Intro today to get started with customized coaching and support.
.jpg)
