Olive oil and fat macros

Hi Jordan,

Quick question on olive oil and its effects on fat macros. Currently, using your table in To Be a Beast article, I have a fat target of +/- 95g/d. Making a salad today I used 3 tablespoons of virgin olive oil (1 cooking chicken breast, 2 making dressing). I use this oil quite often when cooking. I was very surprised when MFP told me I had just consumed 45g of fat. Safe to say I exceeded 95 today.

Do you avoid these oils in cooking as the grams of fat consumed can spiral quite quickly? Recommend any alternatives?

I can only imagine the amount of fat I have consumed in Italian restaurants dipping bread in olive oil as starter. I love the stuff!

Thanks

I don’t really avoid them, I am just cognizant of how much I am using too cook or eat with. I don’t know of a low fat fat source, you know?

It seems like you’re discussing the relationship between olive oil and fat macros. Let’s explore this topic further and provide some insights.

Olive oil is a fat-rich food that contains various types of fats, which are commonly referred to as macros. Understanding the role of olive oil in your fat macro intake can be beneficial for managing your dietary goals. Here are some key points to consider: 1. Fat Composition: Olive oil primarily consists of monounsaturated fats, which are considered healthy fats. These fats can contribute to a balanced diet and provide essential nutrients for your body.
2. Calorie Content: Fat is more calorie-dense than protein and carbohydrates, containing approximately 9 calories per gram. When tracking your macros, it’s essential to be mindful of your overall calorie intake and how olive oil contributes to it.
3. Portion Control: While olive oil can be a nutritious addition to your diet, it’s important to consume it in moderation due to its calorie density. Controlling portion sizes can help manage your fat macros and overall calorie intake. For reference, one tablespoon of olive oil contains about 14 grams of fat.
4. Balancing Macronutrients: When considering fat macros, it’s important to maintain a balance with other macronutrients, such as proteins and carbohydrates. Striking the right balance is key to meeting your nutritional needs and achieving your specific health or fitness goals.
5. Individual Needs: The appropriate fat macro intake can vary depending on factors such as age, activity level, and overall health. It’s advisable to consult with a registered dietitian or healthcare professional who can provide personalized guidance based on your specific requirements.

Remember that dietary choices should be based on a comprehensive approach to nutrition and overall well-being. While fat macros are important, it’s crucial to consider other factors such as micronutrient intake, overall food quality, and individual health goals.

By understanding the fat composition of olive oil and incorporating it mindfully into your diet, you can enjoy the benefits it offers while still maintaining a balanced and healthy approach to your macros and overall nutrition.
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