Depending on your age and generation, you have quite possibly heard quite a few conflicting theories on food, nutrition and fat. Does eating fat make you fat? No. In fact, you need fat in your diet. Obviously you shouldn’t eat only fat, but that’s true for every macronutrient. Fo a long time, fat has had a bad name. Think about how many packages at the grocery store proudly advertise “fat free.”

It’s not fat that makes us fat. It’s calories. And to be fair, fat has more calories per gram than protein, carbohydrates, alcohol, and so on. Fat has 9 calories per gram, while carbs and protein have 4. So you while you can consume more carbs/protein at a lower total calorie count, it’s not the fat that is a factor in weight gain – it’s simply the calories. In fact, some studies suggest that people on a reduced-fat diet are prone to consuming more sugars and starches, which can cause weight gain, diabetes, and other health concerns. And while a high-fat diet can also be an issue, moderation is usually best. But if you are a healthy person, you should make it a point to get in some fat – eggs, salmon, peanut butter, olive oil, avocados, most nuts, dairy, meat – all can be good sources.

Cutting all fat can be incredibly harmful, and it’s not uncommon for someone looking to lose weight to cut as much fat from their diet as possible. Be careful. Your brain needs fat to function properly. And our bodies rely on it for dozens of things – like energy, absorption of certain vitamins, and feeling full longer – as fat can take a while to digest. Now this isn’t me suggesting you only eat foods that are deep fried. Not all fats are created equal. If you are looking to lose weight or have more energy, avoid fried foods and look for good sources of fat. Stay away from white/simple starches and stick to whole grains. Load up on fresh or steamed veggies and fruits, and lean meats. Moderation really is the best way to keep your body, brain and mood satisfied, fueled, and energized.