Are fat calories bad?
I recommend not exceeding 30% of total calories from fat even if you stay within your target calories. Consuming too much fat can be unhealthy. Choose healthy unsaturated fats like nuts and nut butters, olive/canola/peanut oils and avocado. Saturated fat and trans fat isn’t good for you. Even with unsaturated fats it’s important to monitor the portion sizes. A serving size of nuts is 6 almonds or 4 walnut halves. A teaspoon of oil is a serving size, as is one-eighth or 2 level tablespoons of avocado. Enjoy fish several times a week and limit red meat to once or twice a month.