Macronutrients
Understanding Healthy Fats
Dietary fat supports cell health, hormones and absorption of fat-soluble vitamins.
Unsaturated fats are found in olive oil, avocado, nuts, seeds and fatty fish.
Fat is energy-dense, so small portion changes (like a tablespoon of oil) can change totals noticeably.
Dietary guidelines generally suggest limiting saturated fat; the food cards show saturated fat where USDA reports it.
Practical examples
- Drizzle olive oil on vegetables.
- Add a small handful of nuts to a snack.