Healthy Fats | The Essential Guide to Fats in Your Diet
Understanding healthy fats is essential for making smart nutrition choices. Fats are classified into saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. Knowing the difference between good and harmful fats can guide your decisions when choosing meals and planning your weekly nutrition. If you're new to tracking what you eat, our guide on understanding macronutrients is a great place to start.
The Good Fats Your Body Needs
Monounsaturated fats: These heart-friendly fats are found in olive oil, avocados, and nuts. Avocados contain about 15g of monounsaturated fat per 100g, contributing around 160 calories. Including these in your weekly meals ensures a balanced diet that supports your health goals.
Polyunsaturated fats: These include essential omega-3 and omega-6 fatty acids, found in fish, flaxseeds, and walnuts. Salmon contains roughly 13g of polyunsaturated fat per 100g, supporting brain health and reducing heart disease risk. Our menu includes meals rich in these beneficial fats, paired with quality protein sources for a well-rounded plate.
The Bad Fats: What to Avoid
Saturated fats: Found in dairy products and certain oils, excessive intake can raise bad cholesterol and increase heart disease risk. Butter contains about 51g of saturated fat per 100g. These should be limited, and our meals are designed to keep saturated fat low while still tasting great.
Trans fats: These are the most harmful, found in processed foods, and negatively affect cholesterol levels and heart health. Trans fats should be eliminated entirely. This is one of the biggest differences between fresh meal prep and supermarket ready meals - processed options are far more likely to contain hidden trans fats.
Calories and Nutritional Impact
All fats are the most calorie-dense macronutrient at nine calories per gram. Understanding this is crucial when managing your energy balance, especially alongside your carbohydrate and protein intake.
- Eggs - a large egg contains about 5g of fat and 70 calories, providing a good mix of monounsaturated and polyunsaturated varieties.
- Avocado - high in monounsaturated fat, a 100g serving has around 160 calories and benefits heart health.
- Salmon - offers significant omega-3 content, with about 208 calories per 100g, promoting heart and brain health.
Getting the Right Balance Through Meal Prep
Choosing the right fats is essential for your overall health. By including ingredients like fish, avocado, nuts, and olive oil, you can get the fats you need without excessive calorie intake. Every meal from our kitchen comes with full macro breakdowns so you can see exactly how much fat, protein, and carbohydrates you're getting.
Whether you're following a weight loss plan or fuelling for performance with something like HYROX training, getting your fat balance right makes a real difference to how you feel and perform.
Balance and Moderation
Fats are vital for your body, but choosing the right types and balancing your intake is key. By focusing on whole food sources and being mindful of calories, you can support your health and fitness goals without overthinking it.
Ready to take the guesswork out of nutrition? Use our Meal Builder to put together a weekly menu that covers your fat, protein, and carb targets. You can also check out our customer reviews to see how others are finding the balance.