Nutrition
Healthy fats and omega-3: what to prioritize on the plate
Not all fats are equal. Here is what to prioritize (omega-3, monounsaturated) and what proportions work on the real plate.
Over the last few decades the pendulum has swung from demonizing fat to accepting it, but the clinical question remains the same: which types to prioritize and in what proportions. Modern recommendations converge on Mediterranean-style patterns, not fixed percentages.
Relevant types
- Monounsaturated (olive oil, avocado, nuts): the base of the plate.
- Polyunsaturated omega-3 (fatty fish, chia, flax seeds): key for inflammation and cardiovascular health.
- Polyunsaturated omega-6: needed, but abundant in modern diets; mind the 4:1 to 5:1 ratio (omega-6:omega-3).
- Saturated: no need to eliminate, but moderate processed foods and very fatty cuts.
- Industrial trans: avoid entirely.
How much total fat
For most adults, 25-35% of total calories from fat covers hormonal needs and absorption of fat-soluble vitamins. In a deep deficit, do not go below 0.6 g/kg/day so as not to compromise testosterone and menstrual cycle.
Omega-3 in practice
- 2-3 servings of fatty fish per week cover EPA/DHA.
- If the client does not eat fish, consider supplementing 1-2 g/day of EPA+DHA.
- Chia/flax seeds provide ALA, with limited conversion to EPA/DHA — useful, but not a full substitute for fish.
Frequently asked questions
Coconut oil — yes or no?
It is saturated and raises LDL. Not poison in small amounts, but not the ideal base for daily cooking.
About the author
Equipo Almendra
Editorial · Almendra
The Almendra editorial team brings together nutritionists, engineers, and product managers writing about how to run a modern nutrition practice.
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