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Make Friends with Fat

Jennifer Oechsner

As a wellness professional, I am passionate about helping people navigate their way to better health.  Naturally, part of this process is developing new patterns of eating. I don't believe that a "one size fits all" approach is the way to go and I work with each individual on a case by case basis. Recommendations vary based on age, gender, activity level, dietary preferences and level of health.  Within these broader parameters there are several constants that hold true across the board. One of these is that dietary fat plays an integral role in health.

Even if you are only mildly paying attention to nutrition buzz words, Im sure you are all familiar with the term "healthy fats". Healthy fats include nuts, seeds, olives, avocados, coconut and oils derived from these foods. I recommend you include these items in your diet on a daily basis. Focusing on the whole food (avocados versus avocado oil) is the healthiest way to go. Even though you may be familiar with the term "healthy fat" , do you still find yourself shying away from these items when trying to be healthier? If so, there are numerous reasons to adjust your mindset around dietary fat. Here are just a few of the reasons you should be including sufficient fat in your diet.

  • Nutrient Absorption. Fat is essential for your body to absorb fat soluble vitamins A,E, D and K. These essential nutrients are important for all of the body's systems.
  • Skin Health. Without sufficient dietary fat our skin can become dry and irritated. It also helps produce collagen which helps keep skin supple and smooth.
  • Hormone production. Dietary fat plays an integral role in producing all of our hormones. Our hormones are responsible for metabolism, blood sugar control, energy levels, quality of sleep and sexual vitality. 
  • Fat increases satiety.  Meals that include fat better satisfy hunger and help us feel full longer. Fat contains more energy per gram and is broken down more slowly in the digestive system so it stays with us longer. 
  • Fat burns fat: For anyone trying to burn through stored fat, dietary fat is also your friend. To put it simply, the liver is stimulated by dietary fat. This organ is integral to burning stored fat.

When looking for ways to integrate more fat into your diet, it is important to keep in mind that not all fat is created equal. There is a lot of debate around this topic, but I do believe that  saturated fat has its place in a healthy diet. Healthy saturated fat includes butter from grass fed cows, coconut oil and animal fat (including eggs) from hormone free/free range/grass fed animals. Steer clear of deep fried foods. 

There is a sea of nutrition information out there and it can be overwhelming to try to navigate through it. We need to find balance. Finding the right balance for you is key. If you need help finding the right path, let me know. I am passionate about helping people become healthy and vital, to become the best version of themselves they can be. Contact me at to set up a free health consultation.