How much fat should I eat?
Fat is a vital to eat! Why?
Some vitamins are fat-soluble and we can't get them anywhere else and some fatty acids (omega-3) cannot be produced by the body, so we need to consume them through food.
The basic rule is to have some source of fat in every meal.
It is best for the body to consume both unsaturated and saturated fats.
Examples of foods that contain more unsaturated fats: olive oil, oily fish (salmon, herring, mackerel), avocado, nuts, seeds.
Examples of foods that contain more saturated fats: butter, cream and other dairy products, charcuterie such as sausage.
How much fat you should eat is individual and depends on your energy (calorie) needs. When you exercise a lot, it's your carbohydrate and protein needs that you calculate and fat is what you eat in addition, to cover your energy needs.
But fat is not less important just because you don't calculate the amount needed. Fat is important for our cell membranes, for transport in the body, for nerve functions and for protecting our organs.