Cutting fat will certainly help you cut calories, but make sure that you are getting enough of the good fats, such as monounsaturated fats and essential fatty acids, including omega-3 and omega-6 fatty acids. Olive oil, canola oil, fatty fish, nuts, seeds, and legumes are sources of good fats that may benefit lipid profiles. Low-fat peanut butter (such as Better ‘n Peanut Butter) gives you fewer calories, but you miss out on good fats. Bad fats include long-chain saturated fatty acids and trans fat. Limiting bad fats is particularly important for individuals with heart disease or risk factors for heart disease. Remember that a gram of fat has nine calories, but food labels usually round the numbers. For a food with two grams of fat, the label may read, “Calories from fat: 20,” although the fat actually contributes eighteen calories.
