Smart Fat Choices for a Balanced Diet

How Much Fat Do We Really Need? Busting Myths, Oil-Free Diets & Smart Fat Choices

After writing about fats on my blog earlier, many of you asked:

“But how much fat is enough?”

“Is oil-free cooking better?”

“How can I eat good fat without overdoing it?”

Trust me — I’ve had the same questions. For years, I thought using less oil meant I was doing something good for my body. But over time, I realized: it’s not that simple.

So in this post, I’m sharing what I’ve learned — from nutrition research, conversations with doctors, and most importantly, from my own experience.

🧠 How Much Fat Do We Actually Need?

We all need fat. Yes, need — not just want!

According to experts, 20–35% of our daily calories should come from fat. For someone eating 2,000 calories a day, that’s roughly 45–75 grams of fat.

Here’s what that looks like in real life:

• 1 tbsp of oil/ghee → 13–15g fat
• A handful of almonds or peanuts → 14g fat
• 2 tbsp peanut butter → 16g fat
• 1 egg → 5g fat
• 1 tbsp ground flaxseeds → 4g fat

So if your meals include a bit of oil or ghee, a few nuts, a boiled egg, or even some fish — you’re already covering your needs without even trying.

❌ The Truth About Oil-Free Diets

I’ve seen a lot of buzz around “oil-free cooking” — and I’ve even tried it myself. While it might help some people cut down on calories or manage cholesterol, completely eliminating oil is not necessary for everyone — and in many cases, not even ideal.

When we remove all fat from our food, here’s what can happen:

• Dry, dull skin
• Constant tiredness or “brain fog”
• Mood swings
• Poor absorption of vitamins like A, D, E & K
• Irregular periods or hormonal issues

Instead of going oil-free, I now cook with measured, good-quality fats — and I’ve noticed better energy, glowing skin, and a fuller tummy after meals. No guilt!

✅ My Simple Ways to Add Healthy Fat (Without Overdoing Oil)

I don’t fry much anymore — but I do add fat smartly. Here are some easy ways I include good fats in my meals every single day:

🍳 Start your day with nuts/seeds

→ Soaked almonds, walnuts, chia, or ground flaxseeds in smoothies or curd

🥗 Use 1 tsp of oil for tadka or sautéing

→ Mustard oil or cold-pressed sesame oil is my go-to

🍚 Add a little homemade ghee to rice or roti

→ It makes food delicious and satisfying

🐟 Include fatty fish when possible

→ I love fish cooked in mustard oil — rich in omega-3 and super Bengali!

🥥 Use coconut in curries or chutneys

→ Especially good if you cook South Indian-style

🥛 Don’t fear full-fat dairy

→ A little curd, milk, or paneer adds both taste and nourishment

❤️ My Takeaway: Don’t Fear Fat. Understand It.

I’ve made peace with fat. I don’t pour oil like there’s no tomorrow, but I also don’t feel guilty for adding ghee to my dal.

I listen to my body, eat real food, and include good fat every single day — and it has made a difference.

If you’ve been avoiding oil thinking it’s the “healthy” choice, maybe it’s time to ask — is it making you feel better? Or just more restricted?

Balance is the real goal. Not fear. Not extremes. Just nourishment. 🌿

Hi, I’m Sonita — the voice behind Healthy Living Hub. I share simple, science-backed tips to live a healthier, more balanced life — one mindful choice at a time.