Which fats are actually healthy, and which ones should I not overdo?

Healthy fats aren’t the enemy of your waistline — they’re basically your brain/heart/hormones’ besties 😄 The trick is which fats and how much.

✅ Best choices (aim for these more often):

• Extra-virgin olive oil — great for salads and finishing meals.
• Avocado — creamy, filling, and legit healthy 🥑
• Nuts & seeds (walnuts, almonds, flax, chia) — easy snack.
• Fatty fish (salmon, mackerel, herring, sardines) — omega‑3s for heart health.

👌 Totally fine (just don’t go wild):

• Eggs, dairy, and butter — okay in moderation.

⚠️ Be careful with:

• Trans fats (margarine, lots of packaged pastries, fast food) — best to minimize.
• Deep-fried foods — even if it’s “fried in oil”.

Simple portion guide:

• 1–2 tbsp olive oil/day,
• a small handful of nuts (20–30 g),
• 2 servings of fatty fish/week.

How to use our app for this 📱:

• Log your meals and check your daily fat breakdown / omega‑3 in the summary.
• If fats are consistently high, it’s often pastries, sauces, fast food doing the damage — swap in olive oil + nuts/fish.
• Pro tip: set a weekly goal like “2 fish days” and tick it off in the tracker 😉