📌 Nutrition 102 – Deepening Our Conversation (plant-based fats in your diet, dairy fat.) deeper answers ot your qs!

Dear ladies!

We had such thoughtful questions during our call — and I want to expand on two of them here, especially as you navigate big lifestyle changes, and to reiterate what I was sharing.

🥥 A Quick Word on Fat Sources (Coconut Oil, Butter, etc.)

This also came up during our call, and it’s worth deepening.

Yes — fats are essential.

But type and amount matter.

First: The Big Picture

We want most of our fats to come from:

Whole foods
Naturally occurring fat in protein sources
Unsaturated fats

Not from piling added fats on top of meals.

🔬 Saturated vs. Unsaturated Fats

Saturated Fats

Typically solid at room temperature:

Butter
Ghee
Lard / tallow
Coconut oil
Palm oil

Coconut oil is often marketed as a “superfood,” but it is very high in saturated fat.

That doesn’t make it toxic.

It just means we shouldn’t treat it as a limitless health food.

Unsaturated Fats

Typically liquid at room temperature:

Monounsaturated (MUFA):

Olive oil
Avocado
Avocado oil
Some nuts

Polyunsaturated (PUFA):

Fatty fish (salmon, sardines)
Walnuts
Seeds
Sunflower oil
Canola oil
Grapeseed oil

These fats are consistently associated with:

Improved cardiovascular markers
Better lipid profiles
Reduced inflammation risk when replacing saturated fats

📊 A Practical Split

A simple guideline:

Aim for roughly
~60% of your fat intake from unsaturated fats
~40% or less from saturated fats

This is not about perfection.

It’s about direction.

Most people already consume saturated fat from:

Dairy
Meat
Eggs

So added saturated fats (butter, coconut oil, cream) should be moderate.

🥥 What About Coconut Oil?

Yes, you can use it.

No, it is not magic.

It is ~90% saturated fat.

If you enjoy it:

Use it occasionally
Don’t make it your primary fat source
Rotate fats instead of relying on one

High-quality olive oil, avocado, and fatty fish could be wonderful as your foundational unsaturated fats.

🧠 Body Composition Consideration

Energy balance (calories in vs. out) still determines fat gain or loss.

However:

Emerging research suggests that unsaturated fats are more readily oxidized (used for energy), whereas saturated fats may be more easily stored when consumed in excess.

That doesn’t override calorie balance.

But it reinforces the idea that:

Quality matters
Fat type matters
Added fats can accumulate quickly

⚠️ What About Highly Processed Vegetable Fats?

Highly refined vegetable fats and shortening products (e.g., hydrogenated spreads like Becel, or margarine) are heavily processed.

When possible:

Choose minimally processed oils
Avoid hydrogenated or partially hydrogenated oils
Prioritize whole-food fats over packaged products

🥗 The Most Important Reminder

We want most of our fat to come WITH food.

Not poured on top of food.

Examples:

Better:

Salmon (natural fat)
Greek yogurt (natural fat)
Nuts in moderate portions

More mindful:

Adding multiple tablespoons of oil/store bought dressing
Cooking everything in butter/oil
Adding coconut oil “for health” to already adequate meals

The Balanced Takeaway

✓ Fats are essential
✓ Saturated fat is not evil — just moderate
✓ Unsaturated fats should make up the majority
✓ Whole food sources > added fats
✓ Variety > obsession

No hype. No fear.

Just structure.

🥣 Greek Yogurt & Dairy Fat: What % Is Best?

Great question. Especially if you are concerned about some contradictory information about dairy fat and its relationship to cardiovascular health online.

As I said during the call, I recommend anywhere between 0-3,25% for greek yogurt if you will be using it as a protein source, since the amount needs to be 175-250 grams, so you want the biggest bang for your protein buck, and lower on the fat side as a result.

That being said, there are definitely two schools of thought when it comes to dairy fat — skim vs. full-fat when it comes to longevity.

And here’s my practical take and recommendation (always consult your clinician of course, as everything depends on your needs at this time.)

I would not be overly concerned about getting "too much" dairy fat from cultured dairy like yogurt or kefir, provided you don't consume gallons of it a day:)

So long as your overall fat intake is moderate and balanced.

I personally recommend 0–2% Greek yogurt for most.

Why?

Because if we are using yogurt primarily as a protein source, lower-fat options give you:

More protein per calorie
Higher protein density
Excellent satiety
Very minimal fat (which is completely fine)

That said…

Dairy fat is not something to fear.

In moderate amounts, it can absolutely fit into a healthy diet.

Dairy fat naturally contains fat-soluble vitamins like A, D, and K2, and there is no strong evidence that moderate cultured dairy intake is harmful in metabolically healthy individuals.

Where do we want to be more mindful?

Not yogurt.

The bigger concerns tend to come from overconsumption of:

Butter
Cream
Sour cream
Large portions of cheese

Those foods are very easy to overeat and very calorie-dense.

Yogurt? Not a big concern.

So the takeaway:

If using yogurt as a protein anchor → stay under ~4% fat.
Don’t major in the minors.
Dairy fat in moderation is not the enemy.
Total dietary pattern matters far more than yogurt fat percentage.

The key is to be mindful of what is working (or not) for you, and keep exploring what will support your needs and goals right now!

Key takeway: Enjoy your food and use it as high-level fuel for your incredible body.

I hope this helps you on your thriving journey!

Now your turn: What isare your favorite sources of fat?

Coach Sasha