It seems like every few years, the dietary guidelines on fats change. First, we were told to avoid all fats, then we were told to focus on heart-healthy fats, and now there's talk about "good" and "bad" fats. So, what's the deal? What do we really need to know about dietary fats?

The truth is, the research on dietary fats is always evolving. What we thought we knew 10 or 20 years ago may not be accurate today. And as new studies are published, our understanding of the role of fats in the diet changes. However, there are a few things that we do know for sure.

We know that not all dietary fats are created equal. Some fats, like trans fats and saturated fats, can increase your risk of heart disease. Other fats, like unsaturated fats and omega-3 fatty acids, can actually help improve heart health. So, when it comes to choosing which oils and fatty foods to include in your diet, it's important to choose wisely. 

We also know that fat isn't necessarily the enemy when it comes to weight loss. In fact, including healthy fats in your diet can actually help you lose weight and keep it off. That's because healthy fats help keep you feeling full and satisfied after meals, so you're less likely to overeat or make poor food choices later in the day. 

Finally, we know that the type of fat you eat is important, but so is the amount. Even healthy fats should be consumed in moderation because they are high in calories. A good rule of thumb is to limit your fat intake to 30% of your total daily calories. So, if you eat 2,000 calories per day, no more than 600 of those calories should come from fat. 

The bottom line is this: when it comes to dietary fat, there is no one-size-fits-all approach. What works for one person may not work for another. The key is to eat a variety of healthy fats (unsaturated and omega-3 fatty acids) while limiting your intake of unhealthy fats (trans and saturated). Remember, too, that even healthy fats should be consumed in moderation because they are high in calories. By following these simple guidelines, you'll be on your way to a healthier diet—and a healthier you!