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Nutrition

Understanding Fats: Good Fats, Bad Fats and How Much You Need

By MealPrep.nz3 min read

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For decades, fat was blamed for everything wrong with our diets — and a lot of that fear turned out to be misplaced. Your body actually needs dietary fat to function. The key, like with carbs, is the type and the amount. Here's a clear guide to understanding fats.

Why Your Body Needs Fat

Fat isn't just stored energy — it's essential:

Hormone production — including sex hormones
Nutrient absorption — vitamins A, D, E and K are fat-soluble
Brain and cell health — your brain is largely fat
Satiety and flavour — fat makes food satisfying

Cutting fat too low can actually harm your health and hormones.

The Different Types of Fat

Unsaturated fats (generally beneficial):

Monounsaturated — olive oil, avocado, nuts
Polyunsaturated — including omega-3s from oily fish, and omega-6s from seeds
These support heart and overall health

Saturated fats (fine in moderation):

Found in fatty meats, butter, coconut and dairy
Not the villain they were once made out to be, but best kept moderate

Trans fats (best avoided):

Mostly found in some heavily processed foods
The one type genuinely worth avoiding

How Much Fat Do You Need?

Fat is calorie-dense — 9 calories per gram, versus 4 for protein and carbs — so portions matter for weight management. A common guideline is for fat to make up roughly 20–35% of your total calories, prioritising unsaturated sources. There's no need to fear fat, just to be mindful of the amount.

Balancing Fat in Real Meals

Good meals include some fat for flavour, satiety and nutrient absorption — but keep it balanced so calories stay in check. Our meals are built with balanced macros, and every one shows its exact fat content on the nutrition panel, so you always know where you stand.