Why Fats Matter—for You and Your Dog

Keep the fats that nourish us, limit the extras, and enjoy a healthier life together.

Remember when “fat-free” seemed to mean “healthy”? Those words appeared on everything from cookies to yogurt, and many of us learned to think that eating less fat was always better.

But a fat-free label doesn’t tell the whole nutritional story. A product can contain little fat and still have plenty of added sugar. And removing all fat from our meals would mean losing nutrients our bodies need.

Whether we’re fueling a run or taking a walk with our dogs, fat belongs in a balanced diet. The questions are: Which fats? How much? And whose plate—or bowl—are we filling?

What Fat Does for Us

Dietary fat supplies energy, supports our cells, and helps us absorb vitamins A, D, E, and K. Some fatty acids are essential, meaning we need to obtain them through food because our bodies cannot make them.

Fat also provides concentrated energy: 9 calories per gram, compared with 4 calories per gram for carbohydrates and protein. That makes portions worth paying attention to, especially when weight loss is a goal. “Healthy fat” still contributes calories.

For an active lifestyle, the goal is to include nourishing sources of fat within meals that also provide carbohydrates, protein, and other nutrients. A spoonful of seeds or a measured drizzle of oil can fit beautifully into that picture.

Know Your Fats

Unsaturated fats: choose these more often

Monounsaturated and polyunsaturated fats are the main types of unsaturated fat. Replacing saturated fats with these fats can help lower LDL—the cholesterol commonly called “bad” cholesterol—and reduce the risk of heart disease

Plant-based options include:

Avocados

Olive, canola, and soybean oils

Almonds, pistachios, and walnuts

Ground flaxseed, chia seeds, and hemp seeds

Nut and seed butters

Try ground flaxseed in oatmeal, a few walnuts with fruit, or a little olive oil with rice, tofu, and vegetables. You don’t need to add every source to every meal.

Omega-3 and omega-6: both have a job

Omega-3 and omega-6 fatty acids are types of polyunsaturated fat. Despite the confusing messages we sometimes hear, omega-6 fats aren’t automatically “bad.” Both families have important roles in our bodies.

Walnuts, chia seeds, and flaxseed provide the omega-3 called ALA. The body can convert some ALA into EPA and DHA, other forms of omega-3, but that conversion is limited. Algae-based supplements can provide DHA, and some also provide EPA, making them an option for people who avoid fish. Supplements aren’t automatically necessary; the choice depends on individual needs.

These foods can contribute to good nutrition, but no oil, seed, or supplement guarantees pain-free joints, prevents every chronic disease, or replaces adequate recovery after exercise.

SATURATED FATS: LIMIT THESE

Saturated fats occur in foods such as butter, fatty meats, and full-fat dairy. They also occur in plant foods, including coconut oil, palm oil, and cocoa butter. Being plant-based doesn’t automatically make an ingredient low in saturated fat.

The American Heart Association recommends keeping saturated fat below 6% of daily calories—about 13 grams in a 2,000-calorie diet. A useful step is to replace some saturated fat with unsaturated fat, such as using olive or canola oil in place of butter or coconut oil. (heart.org (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats?utm_source=chatgpt.com)⁠)

TRANS FATS: AVOID INDUSTRIAL SOURCES

Trans fats raise LDL cholesterol and can also lower HDL, commonly called “good” cholesterol. Partially hydrogenated oils were once widely used in packaged foods because they helped preserve texture and shelf life.

That information needs a modern update: the FDA has taken major steps to remove partially hydrogenated oils from the U.S. food supply. We shouldn’t assume that every cracker, cookie, margarine, or doughnut sold today contains industrial trans fat. Some products can still be high in saturated fat, added sugar, or calories, so reading the label remains useful.

Dogs Need Fat, Too

The companion waiting near the dinner table needs dietary fat for energy, vitamin absorption, and normal skin and coat health. But our dogs’ nutritional needs differ from ours.

Dogs need linoleic acid, an essential omega-6 fatty acid. Their food must provide this and other required nutrients in appropriate amounts. A bowl of vegetables with a splash of oil cannot replace a complete diet.

Start with dog food labeled complete and balanced for your dog’s life stage. Whether the food is meat-based or plant-based, the entire nutritional formulation matters.

When the regular food already meets your dog’s needs, there’s no reason to automatically pour extra oil over it.

What Should Stay Out of Your Dog’s Bowl?

Greasy leftovers and rich sauces can turn a small dog meal into a large calorie load. Nuts and oils may be useful ingredients in our diets, but they aren’t essential table-side additions for our dogs.

Keep these cautions in mind:

Macadamia nuts are toxic to dogs.

Nuts can cause digestive upset and may contribute to pancreatitis.

Coconut oil isn’t a necessary daily topper; coconut products can cause loose stools or diarrhea.

Foods containing onions or garlic should stay out of your dog’s bowl.

Peanut butter containing xylitol is dangerous to dogs.

Rich, fatty scraps are also a concern for dogs susceptible to pancreatitis, a painful inflammation of the pancreas. The relationship between dietary fat and pancreatitis is more complicated than saying that every high-fat meal causes it. A dog with a history of the condition may need a veterinarian-directed diet—even when the added fat comes from something we consider healthy.

Enjoy Mealtime Together

Sharing a happy, healthy lifestyle doesn’t require us to eat the same dinner.

I might have rice, tofu, and vegetables with a little olive oil. Freedom could have her measured portion of complete and balanced dog food, with a small piece of plain carrot as an occasional extra.

We’re enjoying mealtime together while meeting our different nutritional needs.

For most healthy dogs, keep treats and unbalanced toppers within 10% of daily calories, with the main diet providing the rest. That’s a calorie allowance, not 10% of the space in the bowl, and it’s a limit rather than a target. Dogs with medical conditions may need tighter restrictions.

Extra affection doesn’t have to come with extra food. A walk, a game, gentle grooming, or a few quiet minutes together can be a wonderful reward.

One Small Step for Today

Look at what you add to your plate and your dog’s bowl.

Could you measure the oil instead of pouring freely? Choose walnuts or seeds for your own snack? Skip the greasy leftovers for your dog? Check whether a topper is needed at all?

We can keep the fats that nourish us while making thoughtful choices about the extras. Those everyday decisions help us build a happier, healthier life alongside our dogs.

One foot, One paw at a time.

Until next time have a happy and healthy tail wagging day,

Pam and Freedom