Mediterranean Diet: Food List & Meal Plan - Cleveland Clinic
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. Common foods include veggies, fruits and whole grains.
fats
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy <anchor>fats</anchor>. You focus on overall eating patterns rather than following strict formulas or calculations.
Do Fats Make You Fat?
Locations:

Gray gradientGray gradient

Search IconSearch

Advertisement

# Do Fats Make You Fat?

You need the right kinds of fats in your diet, but moderation is still key

Putting avPutting avacado on sandwich a healthy fat source

Dietary fat. Nothing about that sounds healthy, right? That’s because in the minds of many people, eating fatty food means that you’ll get … well, fat.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But it’s not quite that simple, says registered dietitian Anna Taylor, RD.

There are different kinds of fat in food, and they’re not all created equally. Sure, there’s “bad” fat that can contribute to concerning health issues such as weight gain, heart disease and high cholesterol.

But there’s also “good” fat that’s essential for your body and can boost your health. An added bonus? These good fats may help you better control your weight, too — if eaten in the right quantities, that is.

That’s a lot of info to chew on, so let’s break it down into bite-sized pieces with Taylor.

## Which fats are good for you?

Unsaturated fat is the kind of dietary fat you want on your plate at mealtime, says Taylor. This type of fat is typically found in two broad categories — plant-based food (think veggies, nuts and seeds) and fatty fish.

Research shows that eating moderate amounts of food high in unsaturated fat can help:

- Lower your risk of heart disease or stroke.
- Raise good cholesterol while lowering bad cholesterol in your blood.
- Maintain your body’s cells and brain health.
- Enhance absorption of certain vitamins, such as A, D, E and K.
- Fight inflammation.
- Reduce your risk of premature death. (That’s a pretty significant benefit, huh?)

Advertisement

Unsaturated fats also make your belly feel full and satisfied for longer periods of time, which can help curb calorie-adding snack cravings. “These fats are really concentrated sources of calories,” says Taylor. “A little bit goes a long way to keep you from getting hungry.”

There are two types of unsaturated fats, with the difference coming down to molecular bonding. The two types are:

### Monounsaturated fat

Whole or unprocessed plant-based food typically serve as the best sources of monounsaturated fat. Good options include:

- Avocados.
- Nuts such as almonds, cashews, pecans and pistachios.
- Olives and olive oil.
- Peanuts and peanut butter.
- Seeds such as pumpkin seeds, sesame seeds and sunflower seeds.

### Polyunsaturated fat

You’ve no doubt heard people rave about the benefits of omega-3 fatty acids, the big star in the polyunsaturated fat universe. (Sorry about the omega-6s, the other polyunsaturated fat.)

Omega-3s can improve your heart health, sharpen brain activity and help your vision. The high-achieving nutrient also fights inflammation and supports your immune system, digestion and fertility.

“Omega-3s are absolutely fantastic fats — and many people do not get enough of them,” notes Taylor.

The best sources of omega-3s are fatty fish. Some of those may be high in mercury, though, so Taylor recommends choosing wild-caught salmon, Bluefin tuna and herring. (For those who aren’t into seafood, food such as flax seeds, walnuts and chia seeds also are rich in omega-3s.)

As for omega-6s, they’ve got a nice resume that includes positive work for brain health and overall growth and development. Here’s the thing, though: Most of us already get a pretty good dose of omega-6s in our normal diet without even trying.

Choose more omega-3s and fewer omega-6s to help balance your diet and reap those health benefits. (Omega-6s are plentiful in canola, soybean and sunflower oils, by the way.)

## Which fats are bad for you?

So what fats should you try to avoid? Let’s start with saturated fats, which are probably in A LOT of food in your fridge. That includes high-fat meats like fatty cuts of beef and pork or poultry with skin. Also animal-based food like eggs and full-fat dairy (think cheese, ice cream and butter).

Eating food that’s heavy in saturated fat can:

- Increase your risk of heart-related issues.
- Make your cholesterol levels spike.
- Cause inflammation.

“And it’s not just that saturated fats are rough on your body — they’re also really rough on your weight,” states Taylor. “These unhealthy fats typically end up being a huge excess calorie source that adds extra pounds over time.”

### Avoid trans fats, too

As bad as saturated fats are, artificial trans fat may arguably be worse, which probably explains why the U.S. Food and Drug Administration (FDA) banned them in 2018. (Prior to that, artificial trans fats were once found in many processed foods.)

Advertisement

It’s possible you still have some older pantry products with trans fats. Check labels for partially hydrogenated vegetable oil, where artificial trans fat typically hides.

## How much fat should be in your diet?

Let’s make something clear: The “good” fat moniker isn’t a green light to eat as many of those foods as you can. And “bad” fats don’t have to be entirely stripped from your diet. (Other than artificial trans fats, of course. Seriously … stay away from those.)

Fats should account for about 30% of your daily caloric intake, with most of that being unsaturated fat, says Taylor. Saturated fat should be no more than 5% to 6% of your total calories.

Overall, what you should strive to achieve in your diet are moderation and balance. “So often, we fall into the notion of just thinking fats are bad,” says Taylor. “But we need some fats, and there’s a place in your diet for small amounts of these foods.”

To hear more from Taylor on this topic, listen to the Health Essentials Podcast episode, “ How To Incorporate Healthy Fats Into Your Diet.” New episodes of the Health Essentials Podcast are available every Wednesday.

Advertisement

Advertisement

### Related Articles

##### What You Need To Know About the Ornish Diet

This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support

##### Is a Whole Foods, Plant-Based Diet Right for You?

Eating foods derived from plants can lower your risks of heart disease, diabetes and obesity

##### Intermittent Fasting Explained: Benefits and How To Do It Safely

There are different ways to alternate between eating and fasting

##### What Iron Does for Your Body

The benefits of iron span your whole body, from your blood and your brain to your immune system and more

##### What To Eat and Foods To Avoid While Breastfeeding

A well-balanced diet of whole grains, salmon, leafy greens and more can help maintain energy and increase milk supply

##### Is a Vegan Diet Healthy?

Eating a totally plant-based diet can be healthy, but eating a well-balanced diet no matter what eating style you choose is important

##### Stevia Is Sweet — But Is It Good for You?

Studies and the FDA say this herbaceous alternative is safe in moderation, so go ahead and sprinkle away!

##### How To Follow a Healthy MS Diet

A variety of healthy foods can help reduce inflammation and keep other conditions at bay

### Trending Topics

##### How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

##### 5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

##### Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

### Health Categories to Explore

#### Other Popular Categories

Ad

Rendered: Fri Sep 13 2024 16:50:44 GMT+0000 (Coordinated Universal Time)

##### Cleveland Clinic

##### Site Information & Policies

##### Resources

9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2024 Cleveland Clinic. All Rights Reserved.