Why your body needs fat
Fats provide energy, form part of cells and help absorb vitamins A, D, E and K. The body obtains certain fatty acids from food. Rapeseed oil in cooking, nuts at breakfast and fish in a main meal are examples of different sources. This guide helps you choose the ones you use regularly.
Saturated and unsaturated fats
These terms describe the chemical structure of fatty acids. Many plant oils, nuts and seeds are rich in unsaturated fats. Butter, fatty meat and some other animal foods contain more saturated fat; coconut fat is also high in it. Checking frequently used ingredients can reveal simple opportunities to choose unsaturated sources more often.
Make a substitution inside your usual meal
A change is easier to maintain when the dish stays familiar. Choose one frequently used ingredient and keep the rest of the meal much the same. Oils, nuts, seeds and spreads all contribute energy, so adding several at once changes the meal size too.
| Usual meal | Possible change | Keep in mind |
|---|---|---|
| Vegetables fried in butter | Use olive or rapeseed oil for this dish | Choose an amount that suits the pan and recipe. |
| Toast with a rich topping | Try hummus with tomato on some days | The bread and filling still need to make a satisfying meal. |
| Plain oats | Add a small portion of nuts or seeds | Keep the yogurt or soy food if it is your protein source. |
Make a practical swap
Use olive or rapeseed oil in a vegetable dish, add some nuts or seeds to oats, or try hummus on bread. There is no need to add several extra fat sources to every meal. Start with something you already cook and replace one regularly used ingredient with an option that suits the recipe and your taste.
Know the main omega-3 sources
Omega-3 describes a group of fatty acids. Walnuts, flaxseed oil and rapeseed oil mainly supply ALA; oily fish provides EPA and DHA. ALA stands for alpha-linolenic acid. Your body converts only small amounts of it into the other two omega-3 fatty acids, EPA and DHA. Algal oils can supply DHA and, depending on the product, EPA directly; check the label for the amounts provided. If you do not eat fish and are considering an algae-oil supplement, check your actual needs and potential medication interactions. Advertising alone is a poor reason to take large doses.
Choose a fat source for the job
First decide what you need: an oil for cooking, a spread or an addition to a meal. For ingredients you use often, compare the types of fat they provide. Plant-based does not always mean predominantly unsaturated; coconut fat is one example.
Saturated fat is already included in total fat on the label. Do not add the two figures together. For example, a food with 20 grams of fat per 100 grams provides 6 grams in a 30-gram portion. You do not need to weigh every meal. Working through a new product once can help you choose a familiar serving afterwards.
| You need … | An everyday option | What to compare |
|---|---|---|
| Oil for a regular recipe | Rapeseed/canola or olive oil | Check the manufacturer’s instructions for the intended cooking method. |
| Something to add to oats | A small handful of nuts or some seeds | Choose a portion you enjoy; a large bag is not a serving suggestion. |
| A plant-based yogurt alternative | Compare protein, calcium and fat | Coconut, oat and soy products can differ substantially. |
Enjoy the flavour and find a portion that feels good
Oil adds flavour to vegetables, nuts give breakfast some crunch, and a good spread makes bread more appealing. The amount that suits you depends on the whole meal and your appetite. If a rich meal feels heavy during training, eat it earlier or split the portion. Over time, the fat sources you use most often matter most for your everyday choices.
