🥑 Welcome to Day 5 of the Balanced Plate Challenge!
Let’s talk about fats — the nutrient that’s been unfairly blamed, avoided, and side-eyed for decades.
Fat isn’t the enemy.
Fat isn’t something to “earn.”
And fat absolutely belongs on a balanced plate.
Today, we’re putting fat back in its rightful place — as a supporting act, not a villain.
🧠 What Fat Actually Does
Dietary fat plays an essential role in the body, including:
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Helping absorb fat-soluble vitamins (A, D, E, and K)
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Supporting brain and nerve function
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Contributing to hormone production
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Making meals more satisfying and enjoyable
Translation: removing fat often removes satisfaction — and nobody sticks to joyless eating.
🤓 The Evidence (Real Talk, No Fear)
Public-health nutrition guidelines consistently include moderate amounts of fat because:
✅ Fat improves nutrient absorption
✅ Meals with some fat increase satiety (feeling full and satisfied)
✅ Quality fats support heart and metabolic health
The goal isn’t low fat — it’s the right kind of fat, in sensible amounts.
🥜 Fats to Include More Often
Focus on fats that come from whole or minimally processed foods:
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Avocado
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Olive oil and other plant oils
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Nuts and seeds
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Fatty fish (like salmon or sardines)
You don’t need large amounts — fat is powerful in small doses.
🚫 What Fat Is Not
Fat is not:
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Something to avoid
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A reason to feel guilty
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A free-for-all where balance disappears
Fat works best as part of a balanced plate, alongside protein, vegetables, and carbohydrates.
🍽️ Your Day 5 Task
Today’s goal is simple:
👉 Add one source of healthy fat to a meal today.
Examples:
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Olive oil on vegetables
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Nuts or seeds sprinkled on a meal
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Avocado alongside eggs or beans
Small addition. Big impact.
😂 A Little Humour (Because We’ve All Been Fooled)
If you’ve ever eaten a dry salad and said, “It’s fine” — no, it wasn’t.
Salads deserve dressing.
Your taste buds agree.
✅ End-of-Day Reflection
Ask yourself:
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Did fat make my meal more satisfying?
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Did I feel fuller for longer?
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Did adding fat make balanced eating feel easier?
Enjoyment is not optional — it’s essential.
Editor Review Notes
This content has been reviewed for:
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Accuracy: Based on established nutrition science and public-health guidelines (NHS, WHO)
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Clarity: Written in clear, conversational language
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Safety: Educational content only; no extreme or restrictive advice
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Usefulness: Practical, realistic, and sustainable
Disclaimer
This content is for informational and educational purposes only and does not replace professional medical or dietary advice. Always consult a qualified healthcare provider or registered dietitian before making significant dietary changes, especially if you have underlying health conditions or specific nutritional needs.