The key takeaway
Fat is part of a healthy diet. Choose unsaturated sources regularly and notice portions because fat is energy-dense.
Your body needs some fat
Fat helps the body absorb fat-soluble vitamins and provides essential fatty acids. Removing it entirely is not a useful nutrition goal. It supplies around 9 kcal per gram.
Get to know the main types
Unsaturated fats are found in foods such as olive and rapeseed oils, nuts, seeds, avocado and oily fish. NHS guidance recommends replacing some saturated fat with unsaturated fat.
This is about your overall pattern of eating. You do not have to ban cheese, butter or every food containing saturated fat.
Portions still matter
Oil, nuts and nut butter can fit well, but a small difference in quantity can change calories noticeably. Pouring oil directly from a bottle is less predictable than measuring it when you are learning portions.
A practical next meal
Keep the dressing you enjoy and try measuring its usual amount once. Pair fat-containing foods with vegetables, a protein source and a carbohydrate food for a meal that suits you.
Put it into practice
Sources & further reading
These sources support the general information and explain the wider context. Practical examples are illustrative.
Our editorial approachGeneral educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.