Essential, but in moderation

What is FAT for?

Fat performs a variety of functions in the body. It is an energy source, transports fat soluble vitamins, protects our organs and also provides an ingredient to make hormones. A performance enhancing diet should contain 15-30% of total calorie intake. In grams, just multiply your caloric intake by 15-30% and divide by 9.

Example:4000k cal diet X 25% (.25) = 1000 calories / 9 cal/g = 110g/day

Not all fats are created equal…

Saturated Fat
Hydrogenated Fat (trans fat)
Include a little
Poly-Unsaturated Fat
Include the most
Omega-3 fatty acids
Include the most
Monounsaturated Fat
High fat versions of animal foods such as meat & poultry, whole fat dairy products, and butter.

Coconut, palm oil



Most snack foods and commercially baked goods made with “partially hydrogenated oil”


Corn oil

Safflower oil

Soybean oil

Sunflower oil

Flax seed

Fatty fish (salmon, trout, halibut, albacore tuna)



Soy nuts

Canola & olive oil


Peanut oil



Macadamia nuts

Pistachio nuts


Sunflower seeds

Reminders about fat intake:

  • Remember that saturated fat (from high fat animal products), hydrogenated fat (trans-fats), coconut, and palm oils increase risk of cardiovascular disease.
  • Monounsaturated, omega-3 fatty acids, and polyunsaturated fats can decrease risk of cardiovascular disease, and decrease inflammation.
  • Try to trim all fat and/or skin from beef and chicken breast before cooking
  • Limit or avoid foods that are fried, creamy salad dressings, mayonnaise, gravy, butter and margarine.
  • Most fast food items are extremely high in fat, so make healthy choices (see fast food not fat food)