Is It Good to Eat Fats if You're Skinny?

A skinny person might avoid eating fat because of fear of gaining weight, or he might gorge on fatty foods to add some pounds to his frame. However, eating fats doesn’t necessarily make you fat – but it is necessary for a variety of biological functions. The key is to eat the right kind of fat, no matter your size.

Fats' Purpose and How Much You Need

• You might notice first and foremost that fat adds flavor to food, which is why some foods high in fat can be so appealing. However, it also serves a biological purpose as a crucial source of metabolic energy, according to the Linus Pauling Institute, and it plays an important role in the absorption of lipid-soluble vitamins A, D, E and K. Fat also aids in metabolism and the regulation of cell function. Fat becomes a problem when you ingest too many calories without burning enough, and those calories are stored as excess fat – meaning fat that your body doesn’t need to function. Therefore, limit your fat intake to 20 percent to 35 percent of total daily calories.

Focus on Good Fats

• If you're looking to add more fat to your diet, whether it's to add pounds or simply to stay healthy, choose good fats in the form of unsaturated fat. These fats -- known as polyunsaturated or monounsaturated -- are liquid at room temperature and help lower LDL cholesterol, the "bad" kind of cholesterol, and increase HDL cholesterol, the "good" kind. Good sources of polyunsaturated fats include nuts, seeds and vegetable oils, while monounsaturated fats come in the form of olive oil, peanut oil, avocado, nuts and seeds. One type of polyunsaturated fat you particularly want to get regularly is omega-3 fatty acids, which fight inflammation, help control blood clotting and lower blood pressure and triglycerides. Fatty fish, walnuts and flax are good sources of omega-3s.
• Skip the Bad Fats

• If you’re skinny, you might think you get a pass when it comes to what type of fat you can eat. However, your body size isn’t a license to indulge in unhealthy varieties, which include saturated and trans fat. Saturated fat increases your total cholesterol and LDL, so you should limit it to 10 percent of your daily calories. It comes in the form of animal fat and certain plant oils such as palm and coconut oil. Trans fats also increase total cholesterol while lowering HDL. Keep trans fats to an absolute minimum by avoiding any packaged product that has the words “hydrogenated,” “partially hydrogenated” or “shortening” in the ingredient list.

Ways to Include Healthy Fats

• With some substitutions, it’s not too difficult to get the healthy fats you need as a skinny person while avoiding the bad fats. For example, instead of using butter, a saturated fat, cook with olive oil. Substitute white meat chicken or turkey for red meat, or get your omega-3s with a serving of fatty fish. Switch to skim or 1 percent milk to avoid the saturated fats in whole milk. You can also boost your consumption of healthy fats by snacking on nuts and avocados.