Fat Doesn’t Make You Fat: The Truth About Healthy Fats in Midlife

For decades, many of us were told to avoid fat at all costs. Low-fat this, fat-free that—entire diets and food products were built on the idea that eating fat would make us gain weight. But here’s the truth: fat doesn’t make you fat. In fact, when you choose the right kinds of fat, they can play an important role in keeping you satisfied, energized, and nourished, especially in perimenopause and menopause.

Why We Still Fear Fat

The idea that “fat makes you fat” has been hard to shake. Starting in the 1980s, health guidelines pushed low-fat diets as the key to weight loss and heart health. Food companies rushed to remove fat from their products, replacing it with sugar and fillers. The result? People weren’t healthier—they were hungrier. Without enough fat, meals didn’t feel satisfying, leading to more snacking, cravings, and eventually more health struggles.

Now, nutrition science has evolved. We understand that not all fats are the same. Some, like trans fats and heavily processed oils, can still be harmful. But natural, high-quality fats are essential for good health, especially as our bodies change in midlife.

The Role of Fat in Perimenopause and Menopause

During perimenopause and menopause, women experience changes in hormones that can affect metabolism, energy, mood, and even how the body stores fat. Getting the right balance of nutrients—protein, fiber, and yes, fat—can help smooth the transition. Fat is not just an energy source. It helps the body absorb vitamins, supports brain health, and keeps you feeling full between meals.

Choosing high-quality fats can make a big difference in how you feel day to day. Instead of fearing fat, it’s time to embrace it as part of a balanced plate.

Healthy Fats to Add to Your Diet

Almonds
 These crunchy little nuts are packed with heart-healthy fats, plus fiber and protein. They’re portable, satisfying, and a great way to add smart fat to snacks and meals.

Avocados
 Creamy and versatile, avocados are rich in monounsaturated fat, the type linked to satiety and heart health. They also deliver potassium and fiber, making them a powerhouse for midlife nutrition.

Olive Oil
 A staple of the Mediterranean diet, olive oil provides antioxidants and monounsaturated fats. Use it for cooking, salad dressings, or drizzling on roasted veggies for flavor and nourishment.

MCT Oil
 Derived from coconuts, MCT (medium-chain triglycerides) oil is unique because it’s digested quickly, providing a fast source of energy. Many women find it helps them feel alert and satisfied.

When you make meals or snacks with these ingredients, you’re not only getting flavor—you’re fueling your body in ways that support midlife health.

Balancing Fat with Fiber and Protein

While fat plays an important role, balance is key. Pairing healthy fats with fiber and protein is a game changer for steady energy and satiety. This trio works together to keep blood sugar levels more stable, reduce cravings, and help you feel full longer.

That’s why finding snacks that combine all three nutrients can be so helpful. For busy women in perimenopause and menopause, having something ready to go—like a bar made with almonds, dates, flax, and even MCT oil—makes it easier to get those healthy fats without overthinking.

Why Quality Matters

Not all fats are created equal. Highly processed vegetable oils or trans fats can work against your health. Reading labels and choosing whole-food sources like nuts, seeds, olive oil, and avocado is the key. When you focus on quality ingredients, your meals will naturally deliver the nutrients your body needs.

CHECK FOR DISCOUNTS AND PURCHASE ON AMAZON

Bringing It All Together

It’s time to let go of the old belief that fat is the enemy. Instead, think of fat as one of the three pillars of midlife nutrition—right alongside fiber and protein. With the right balance, fat can help you feel nourished, satisfied, and supported through the changes of perimenopause and menopause.

When you choose snacks and meals made with almonds, avocados, olive oil, and MCT oil, you’re giving your body the good fats it craves. Combined with fiber-rich foods and plant protein, you’ll have the fuel you need to power through your day and feel good doing it.

 

Sources:

  • Harvard T.H. Chan School of Public Health – The Nutrition Source
  • Mayo Clinic – Healthy diet: The role of fat
  • Cleveland Clinic – Good Fats vs. Bad Fats
Back to MenoWell Blog