Despite its bad reputation, fat is an essential nutrient. Fat is important for body insulation, internal organ protection, nerve transmission, hormone production and metabolizing fat-soluble vitamins (A,D,E, and K). Additionally, fat is the main source of energy at rest and during low-intensity exercise (e.g., walking, light jogging/cycling). When consumed with a meal, fat also helps contribute to the feelings of satiety, helping you feel full longer. Fat is the most energy dense nutrient at 9 calories per gram, or more than twice the amount of calories per gram compared to carbohydrates or protein. While a high-fat diet can be detrimental to health, a diet too low in fat can also cause health problems. As a general guideline, 20-35% of daily caloric intake should come from fat. Individuals who are overweight or obese should consume no more than 30% of daily calories from fat.
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