Fats are the most energy-dense of all nutrients. They are essential for hormone function and for absorbing certain vitamins (like A, D, E, and K). But because they pack so much energy into such a small amount, understanding a single "serving" is crucial for managing your total daily calorie intake.
What is one "Fat Serving"?
One serving of fat provides approximately 5 grams of fat and 45 kilocalories.
What Does One Fat Serving Look Like?
To give you a clear picture of just how small one serving is, let's look at some common examples.
Oils & Cooking Fats
All Oils (olive, vegetable, etc.): 1 teaspoon
Butter / Margarine: 1 teaspoon
Mayonnaise: 1 teaspoon
Coconut Milk: 1 tablespoon
Nuts & Seeds
Peanuts: 10 kernels
Almonds: 6 kernels
Cashews: 6 kernels
Pumpkin Seeds: 1 tablespoon
Sesame Seeds: 1 tablespoon
Other Foods
Mashed Avocado: 2 tablespoons (approx. 30-35g)
The key takeaway here is portion size. Even "good fats" from nuts and avocados are still fats. If you eat more than your body needs, it still results in excess energy, which can lead to weight gain.
So, if you're managing your weight, nuts are an excellent snack because they help you feel full. We recommend limiting the portion to 1-2 tablespoons per day (which counts as 2-3 fat servings) to keep your total calories in check. You can pair them with a small piece of fruit for a refreshing combo, or just have them on their own.
We hope this entire "Understanding Food Exchange" series helps you plan your meals with more confidence and joy. Remember, eating delicious food while you're on a health journey isn't forbidden. Enjoy eating!