Walter Willett, Chair of the Department of Nutrition at the Harvard School of Public Health, has this to say:

“The idea that all fat is bad for you, the exclusive focus on adverse effects of fat, may have contributed to the obesity epidemic…The emphasis on total fat reduction has been a serious distraction in efforts to control obesity and improve health in general.”

That’s right, when used properly, fat intake can be a strong ally, rather than a deadly foe. Of course, it is true that certain fats probably do plug up our arteries, make us fatter, and accelerate our aging. But it’s also true that many other dietary fats can offer protection against heart disease, free radical damage, and cancer; can increase metabolic rate and fat burning; can increase muscle mass; and can increase the production of hormones like testosterone.

One way to ensure that your fat intake supports your health and physique goals rather than detracts from them, is to follow these fat intake suggestions:

1) Try to get about 25-35% of your dietary energy from fat.
2) Split up your total dietary fat intake as follows – 1/3 from saturated fat, 1/3 from monounsaturated fat and 1/3 from polyunsaturated fat.
3) Of your polyunsaturated fat intake, about 1/2 should come from omega 3s and 1/2 from omega 6s.