When it comes to nutrition I get asked over and over AGAIN about fats and if they should be in a person’s diet. It’s a fair question with the trending Banting and Keto type diets that have become popular in recent years. You need to know more about the macronutrients going into your body. You also need to understand the health effects that can occur with eating a high fat diet over a long period of time.

‘Should I be eating fats at all?’

The answer is ABSOLUTELY! They are essential to maintain a balanced diet!

‘Are fats high in calories? ‘

Yes. They contain 9 calories to the gram, whereas your other two macronutrients (carbohydrates and proteins) only have 4 calories to the gram.

‘What percentage of my diet should contain fats?’

I recommend 20-35% of your daily diet should have good fats to avoid serious health issues and to maintain a healthy BMI. Having a higher percentage can increase your cholesterol and lead to serious health problems such as diabetes, obesity and cardiovascular disease.

So here are examples of the Good, the Bad and the Alrighty Fats…..

Good Fats:


Most of your hard cheeses

Olive oil



Cashew nuts

Nut butters

Pumpkin seeds

Flaxseed oil

Bad Fats:

Animal fat



Any fried foods

Pastries such as croissants, biscuits and cupcakes

The Alrighty Fats (The Ones To Use In Moderation):

Whole milk

Soft cheeses like mozzarella



Coconut oil

Cream cheese

Cottage cheese

Take control of your body and know exactly what you are fueling it with. Fats are an important component in our diet but eating large quantities can be detrimental to your health. Focus on your good fats and use them moderately.

Remember Knowledge is power. Wellness is also power. You only have one body so take good care of it!