Guest Blog By: Dr. Lillian Craggs-Dino, DHA, RDN, LDN, CLT When it comes to nutrition, fat often gets a bad reputation—but the truth is, dietary fat is an essential part of a healthy, balanced diet. Far from being something to avoid, the right types of fat play a crucial role in overall wellness. Fat supports many vital functions in the body, including: Absorbing fat-soluble vitamins A, D, E, and K Providing a source of stored energy Cushioning and protecting organs Supporting brain, nerve, and cell development Building hormones and cell structures In this blog, we break down the facts about dietary fat, highlight which types best support your health, and share practical tips for meeting your nutritional needs after bariatric surgery. Good Fats vs. Bad Fats Dietary fats are often categorized as “good” or “bad” fats: Bad fats (saturated fats): These should be limited because research shows they can increase cholesterol levels, which can increase the risk of heart disease. Saturated fats are commonly found in animal proteins and high-fat dairy products. Good fats (monounsaturated and omega-3 fats): These fats provide heart-healthy benefits and support overall wellness. They’re commonly found in plant-based foods, nuts, seeds, and fatty fish like salmon, sardines, and tuna. The Challenge for Bariatric Patients After bariatric surgery, protein becomes the foundation of the diet. However, many animal proteins also contain saturated fat. This makes it important for patients to self-monitor total fat and saturated fat intake to support both heart health and weight loss goals. Choosing more plant-based fat sources—like nuts, seeds, and olive oil—can help boost intake of healthier fats. Incorporating fatty fish is another great way to add omega-3s. How Much Fat Should You Eat? Total fat intake should make up 20–35% of daily calories, with less than 10% coming from saturated fat.1 For example: If you consume a 1,000-calorie diet, it should include about 200 calories from fat (22 grams). Of that amount, no more than 100 calories (11 grams) should come from saturated fat. How do you make that happen? Choose leaner cuts of protein such as turkey, chicken, fish, low-fat dairy, sirloin, and plant sources of fats. Sample Meal Plan: Bariatric-Friendly Daily Fat Intake Here’s an example of how fat intake can add up over a day: Breakfast: Egg white omelet with ½ cup egg whites and 1 slice of low-fat cheddar cheese (~3g total fat) Lunch: 3 oz. grilled chicken breast with ½ cup sautéed spinach in 1 tsp. olive oil (~8g total fat) Dinner: 3 oz. grilled beef tenderloin with ½ cup carrots (with 1 tsp. butter) and ½ cup mashed sweet potato (~11g total fat) Total daily fat: ~22 grams As you can see, fat intake can add up quickly. This highlights why tracking your daily intake is so important to staying within recommended amounts. Key Takeaway for Bariatric Patients For patients with bariatric surgery, nutrition recommendations are designed not only to promote weight loss but also to support long-term health. While protein is the foundation of the diet, monitoring fat intake—especially saturated fat—is essential for: Heart health Weight loss maintenance Overall wellness References: 1. Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. doi: 10.17226/10490.