Dietary fats, essential despite their bad reputation.
Lipids are fatty molecules insoluble in water that form cell membranes, transport fat-soluble vitamins and constitute a concentrated energy reserve (9 kcal/g).
Saturated fatty acids (fatty meats, butter — limit), unsaturated (vegetable oils, fish — beneficial) and trans (industrial products — avoid) are distinguished. Omega-3 and omega-6 are essential fatty acids the body cannot synthesize.
Form cell membranes, transport vitamins ADEK, synthesize steroid hormones.
30-35% of energy intake from lipids. Favor unsaturated fats, limit saturated to <10%, eliminate trans.
Lipids are essential — their nature matters, not just their presence.
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