Nutrition Fundamentals #4 – What Are Fats and Why Are They Important?

October 8, 2025

Fats are often misunderstood, but they are one of the three essential macronutrients your body needs to function properly. While excessive fat consumption can lead to health problems, fats are not the enemy. In fact, they play critical roles in brain health, hormone regulation, energy storage, and nutrient absorption.

In the HoReCa industry, understanding the role of fats is key to creating balanced recipes, developing transparent menus, and catering to customers with specific dietary needs.

What Are Fats?

Fats are nutrients that provide the body with energy and help absorb fat-soluble vitamins like A, D, E, and K. Fats also contribute to the texture and flavor of food, making them essential not only for health but also for culinary quality.

There are several types of fats:

Unsaturated fats – considered healthy; found in olive oil, nuts, seeds, and fish
Saturated fats – found in butter, cheese, fatty meat; should be consumed in moderation
Trans fats – artificial fats found in some processed foods; generally considered harmful

Each gram of fat provides 9 kilocalories (kcal), making fat the most energy-dense macronutrient.

Why Are Fats Important?

Fats are essential for:

Long-term energy
Brain function and cognitive health
Hormone production (especially sex hormones)
Cell membrane integrity
Protection of internal organs
Thermal insulation (body temperature regulation)

Despite their high caloric value, fats are crucial in a balanced diet. The key is choosing the right types of fats in the right quantities.

How Much Fat Is Recommended?

Most nutritional guidelines suggest that 20–35% of total daily calories should come from fat. For someone consuming 2,000 kcal/day, that’s around 44 to 78 grams of fat per day.

Excessive fat — particularly saturated and trans fats — can increase the risk of heart disease, obesity, and other metabolic issues. On the other hand, not enough fat can lead to deficiencies and hormonal imbalances.

Fats in the HoReCa Industry

As more customers look for nutritionally transparent meals, restaurants and food businesses need to understand and communicate fat content clearly. This is especially important for:

Low-fat and keto menu options
Heart-healthy dishes
Customers with medical dietary restrictions

With Nutri-Scheme – https://nutri-scheme.com – , you can calculate and display total fat content per portion, as well as fat types, making your menu more informative and compliant with labeling regulations.