Unsaturated fats — mono (olive oil, avocados, nuts) and poly (fish, walnuts, flax) — are the fats to emphasize. The Dietary Guidelines advise keeping saturated fat under 10% of daily calories. Fat provides 9 kcal per gram, so portions matter, but it aids nutrient absorption (vitamins A, D, E, K) and keeps you satisfied. Fatty fish like salmon supply omega-3s; aim for fish twice a week per common dietary guidance.
Key facts:
- Emphasize mono- and poly-unsaturated fats
- Saturated fat < 10% of calories
- Fat = 9 kcal/g
- Fish twice a week for omega-3s