Nutrition 101 Video Series: Fundamentals of Fats
August 10, 2022
Dietary Fats
What is dietary fat? Do dietary fats lead to weight gain? Are seed oils unhealthy? Consumers have a lot of questions on this topic. In the IFIC Dietary Fats Toolkit, you’ll find insights, continuing education, resources and more to support your topic exploration and communication.
Quick Links
Key Messages
Dietary fat plays an important role in both nutrition and enjoyment of food, but it’s also a source of confusion for many consumers. These key messages offer science-based guidance on the types of fat, recommended intake and how fat fits into a balanced, healthy eating pattern.
- What is dietary fat? Fat is an essential nutrient that provides energy, supports cell function and helps the body absorb fat-soluble vitamins like A, D, E and K.[1] It also contributes to the texture and flavor of many foods we enjoy.[2]
- Recommended dietary fat intake should generally fall between 20–35% of total daily calories. Dietary fat intake should emphasize unsaturated fats, which are associated with decreased risk of cardiovascular disease. Unsaturated dietary fat foods include nuts, seeds, avocados, vegetables and fatty fish such as salmon or mackerel. Saturated and trans fats are associated with increased cholesterol levels and cardiovascular disease and should be limited.[1]
- Fat consumption doesn’t automatically lead to weight gain or negative health effects. Many consumers are concerned about the potential negative effects of fats on weight status or cardiovascular disease risk. Like all macronutrients, dietary fat provides calories—but it can also contribute to satiety, helping you feel full and satisfied after eating.[3]
Research
Consumers have questions—and sometimes confusion—about dietary fats and how they fit into a healthy diet. Take a deeper dive into perceptions of dietary fat foods, oil choices and more in IFIC Spotlight Survey findings.
IFIC Spotlight Survey: Americans’ Perceptions Of Seed Oils
Learn MoreIFIC Spotlight Survey: American Perceptions On Snacking
Learn MoreIFIC Spotlight Survey: Understanding “Healthy” and the Impact of Nutrition Labeling on Food Decisions
Learn MoreInsights
From decoding the types of dietary fats to understanding how cooking oils impact health, these expert pieces break down complex topics to support everyday conversations about dietary fat and nutrition guidance.
Seven Common Cooking Oils: Health Benefits and How To Use Them
January 27, 2021
Going Low-Fat? Here’s What Your Diet Might Be Missing
February 1, 2019
Downloads to Share
Support nutrition conversations with downloadable resources that simplify concepts like the types of dietary fat and recommended dietary fat intake.
Omega-3 Fatty Acids Fact Sheet
Webinars
Looking to deepen your understanding of dietary fats? Access our CPE-eligible content created to help dietitians and health professionals stay up to date.
Decoding Seed Oils: The Science Behind The Buzz
February 20, 2025
2024 IFIC Food & Health Survey: Get The Inside Scoop
June 20, 2024
Video
In the News
From cooking oils to food formulation, dietary fat continues to spark public debate. Explore recent headlines where IFIC experts offer context and clarity on dietary fat foods and their role in balanced eating patterns.