Here’s What Exactly Qualifies As “Healthy” Fat

Sometimes, looking at food labels can make our heads spin. Which one is supposed to be good for you — low-fat, non-fat, saturated fat, unsaturated fat? Full-on lard? Ugh. Just tell us if we’re allowed to eat butter now or not. If you’re just as confused as we are by all the info on fat you get from random celebrity health advice and crazy fad diets (not to mention how it’s impossible to keep up when the recommendations always seem to be changing), here are some answers.

We talked to Jonny Bowden, PhD, CNS, a certified nutritionist and nationally known expert on weight loss and health. Bowden — AKA the “The Nutrition Myth Buster” — has appeared on Fox News, CNN, MSNBC, ABC, NBC and CBS, and written for dozens of health magazines and national publications. He also literally wrote the book on fat (Smart Fat: Eat More Fat. Lose More Weight. Get Healthy Now.), so we asked him to set the record straight on fat, and give us some tips on how to healthily incorporate it into our diets.

B+C:Can you explain the concept of “healthy” fats, and why they’re so important?

JB: Fat and protein are the only two macronutrients we can’t live without. Both are essential to our health. We can actually live with zero dietary carbohydrate — we don’t suggest that, but it’s possible. You could not survive with zero fat or zero protein intake.

So healthy fats are basically fats that are not damaged and that don’t contribute to inflammation. It doesn’t matter if they’re saturated or unsaturated, what matters is if they are toxic or clean. Toxic fats come from animals that have been shot full of antibiotics, steroids and hormones and are eating pesticide-laden grains and GMO corn, and from man-made trans fats. Healthy, clean fats come from grass-fed animals that are raised on pasture organically, wild salmon, coconut oil, olive oil and certified Malaysian palm oil, just as a few examples.

They are healthy and important because 1) they are the number one dietary source of energy, and 2) they get incorporated into cell membranes providing both structure/strength and flexibility. Healthy fats like omega-3 are highly anti-inflammatory, while an abundance of vegetable oils contributes to inflammation. Malaysian palm oil, for example, is red because of its high concentration of carotenoids (not to mention tocotrienols, which are protective to the brain). Coconut oil has lauric acid, which is anti-microbial and anti-viral. Olive oil contains important polyphenols.

B+C: What are the signs that you’re not getting enough dietary fat? What are some signs that you might be getting too much?

JB: Brittle hair, nails, low energy, dry skin are the most obvious signs of too little fat. There are no clear signs for “too much fat,” because it would all depend on what else was being eaten, the level of activity the person was engaging in and the quality of the fat itself.

B+C:What are your top food recommendations for sources of healthy fats?

JB: My personal favorites — as cooking oils/ingredients go — are olive oil, Malaysian palm oil, avocado oil, coconut oil and grass-fed butter or ghee. (Of course I also recommend fish oil but that can’t be used for cooking!) And the reason I specifically prefer Malaysian palm oil is because it is certified sustainable — no animal habitats are destroyed in the making of this nutritious oil, unlike what happens in many other countries.

Here are some great food sources for healthy fats:

Avocados: Avocados are high in monosaturated fat (the same fat found in olive oil), anti-inflammatory and heart-healthy.

Grass-fed butter: Grass-fed butter contains CLA, a cancer-fighting fat found only in the meat and fat of grass-fed ruminants.

Grass-fed meat: Ditto. And it’s also high in omega-3.

Wild salmon: A great source of protein, omega-3 AND astaxanthin, a powerful antioxidant that comes from krill and gives wild salmon its pink color.

Nuts: All kinds, any kinds, all good! Eat them often!

Full-fat yogurt that contains active cultures: No-fat yogurt is one of the dumbest ideas in nutrition history. Studies show that people who eat full-fat dairy have less risk of diabetes. The likely reason is the palmitoleic acid in the full-fat dairy.

Eggs: I mentioned that no-fat yogurt was one of the dumbest ideas in nutrition history, but even worse was the infamous “egg white omelet.” Sheer insanity. The yolks contain lutein and zeaxanthin, which are superstar nutrients for the eyes, a lot of protein and choline, one of the best brain foods in the world. And forget about cholesterol — even the new official recommendations now recognize that dietary cholesterol has nothing to do with anything.

B+C: How much of your daily food intake should include healthy fats?

JB: There is absolutely no right answer to this question, even though there is no shortage of people who will answer it (incorrectly). There’s just no perfect percentage of calories from fat, and, as Walter Willet, head of Harvard’s School of Public Health Nutrition Department, has said, the percentage of calories from fat correlates with absolutely NO health outcomes that have been studied in either of the two ongoing studies he’s been in charge of — the Nurses’ Health Study and the Health Professionals Follow-Up Studies.

That said, I recommend a minimum of five servings a day of “smart fats,” and as much “neutral” fat as you like, meaning whatever makes your food taste better. “Smart fats” are those that have been shown to have health benefits in humans — a good example is fish oil (or fish); or the fat from avocados or olive oil or nuts, coconut oil or Malaysian palm oil. Neutral fats would be butter, ghee or any other fat that doesn’t necessarily have proven benefits but also will not hurt you in any way. Here are some sample serving sizes:

  • Half an avocado
  • 1 ounce (handful) of nuts
  • 1 Tablespoon oil (nut oil, avocado oil, Malaysian palm oil, MCT oil, coconut oil, olive oil)
  • Two large organic, cage-free eggs
  • 6-8 ounces fatty fish
  • 1 ounce of dark chocolate

What are your top foods to eat for healthy fat intake? Tweet us your favs @BritandCo.

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

(Photos via Getty)

The Mediterranean diet is perfect for those seeking fresh, healthy meals, all in the name of feeling better and living longer. Stocking your kitchen with Mediterranean staples is the easiest way to guarantee you always something to grub or snack on – support your goals with these 15 Mediterranean must-haves you can use for the best Mediterranean recipes!

Scroll on for 15 Mediterranean diet ingredients you should always keep in your kitchen to craft delicious dishes.

RF Studio / PEXELS

1. Olive oil

The heart of the Mediterranean diet, olive oil is rich in monounsaturated fats that promote heart health and reduce inflammation. Its versatile flavor makes it perfect for cooking, dressing salads, or drizzling over veggies.

Rauf Allahverdiyev / PEXELS

2. Tomatoes

Tomatoes are packed with vitamins C and K, plus lycopene, a powerful antioxidant that supports heart health and reduces the risk of chronic diseases. Fresh, roasted, or in sauces, they’re a staple ingredient in countless Mediterranean dishes!

Yaroslav Shuraev / PEXELS

3. Spinach

This nutrient-dense leafy green is loaded with iron, calcium, and antioxidants. Spinach is perfect for salads, sautés, or as a nutrient boost in soups and pasta!

Kaboompics / PEXELS

4. Eggplant

Eggplant is high in fiber and low in calories, making it great for digestion and weight management. Its meaty texture makes it a favorite in dishes like ratatouille or baba ghanoush.

Ellie Burgin / PEXELS

5. Zucchini

This versatile squash is rich in vitamins A and C and works well in everything from grilled veggie platters to savory breads. It’s a light, hydrating ingredient that complements hearty Mediterranean flavors.

Anna Shvets / PEXELS

6. Cucumber

Crisp and refreshing, cucumbers are hydrating and rich in vitamin K. They’re a must-have for salads like Greek salad and tzatziki sauce!

Cup Of Couple / PEXELS

7. Bell pepper

Packed with vitamin C and antioxidants, bell peppers add color, crunch, and sweetness to dishes. They’re perfect for roasting, stuffing, or slicing fresh into salads. They're even tasty when eaten by themselves.

Antoni Shkraba / PEXELS

8. Dates

Dates – AKA the tastiest natural "candies" – are natural energy boosters, rich in fiber, potassium, and natural sugars. They’re a sweet addition to desserts or snacks and pair beautifully with nuts and cheese!

Hilal Bülbül / PEXELS

9. Whole wheat bread

A source of complex carbs and fiber, whole wheat bread keeps you full and provides steady energy. It’s perfect for dipping into olive oil and balsamic or serving alongside some hearty Mediterranean soups.

Ruken Kobatan / PEXELS

10. Chickpeas

Rich in plant-based protein, fiber, and essential nutrients, chickpeas are pretty much a Mediterranean diet superstar. Use them in hummus, stews, or salads for a satisfying, healthy boost.

Antoni Shkraba / PEXELS

11. Lentils

Lentils are protein-packed legumes that are also high in iron and fiber. They’re ideal for soups, salads, and as a hearty meat alternative in Mediterranean cooking.

Cats Coming / PEXELS

12. Farro

Rice, who?! This ancient grain is a powerhouse of fiber, protein, and magnesium. Its nutty flavor and chewy texture make it perfect for salads or side dishes!

Kaboompics / PEXELS

13. Garlic

Garlic is a natural anti-inflammatory and immune booster packed with flavor. It’s a foundational ingredient in Mediterranean cooking, enhancing everything from sauces to roasted veggies.

Polina Tankilevitch / PEXELS

14. Olives

Olives are a great source of healthy fats, antioxidants, and vitamin E. They add a salty, tangy punch to salads, tapenades, or as a simple snack! We could eat a whole jar, TBH.

Antoni Shkraba / PEXELS

15. Honey

A natural sweetener rich in antioxidants, honey is widely used in Mediterranean desserts and dressings. Its floral flavor and health benefits make it a pantry essential, plus it goes great with hot teas and coffee!

Subscribe to our newsletter for more tips on healthy eating!

Owala fans are gonna want to log on to Target’s website on February 9, because the retailer’s dropping 13 brand-new exclusive bottle designs! Most notably, Target brand Hearth & Hand with Magnolia is teaming up with Owala for 5 totally spring-ready colorways, some of which include the cutest gingham pattern!

Scroll on to discover all the Owala bottle designs dropping at Target on February 9.

Owala x Hearth & Hand with Magnolia

Owala

The latest Owala x Target collab features 5 adorable designs geared for the Hearth & Hand with Magnolia collection. There will be a mix of 24-ounce and 32-ounce bottles in the drop.

Owala

This 24-ounce bottle in the colorway Costal Cottage is so serene.

Owala

Next up, meet Potter's Wheel: a perfectly light beige color with a tan top.

Owala

Suppertime flaunts the cutest yellow-gold gingham pattern.

Owala

This color, called Gone Fishing, is available in a larger 32-ounce size.

Owala

Finally, the color Picnic Perfection has a blue-grey gingham. You can sip from its 32-ounce size super easily.

The collaborative effort between Owala and Hearth & Hand with Magnolia will launch exclusively online at Target on February 9.

More Owala Bottles Coming To Target

Owala

Additionally, 8 more Owala designs will hit Target’s site and in-store shelves on February 9. This colorful collection includes the FreeSip Tumbler and FreeSip Sway, both of which just launched at the end of January. The FreeSip Tumbler (bottle with handle) comes in a 40-ounce size while the FreeSip Sway carries 30 ounces.

Owala

This adorable color is called Kickflip. The warm tones are perfect for summer!

Owala

Titled Misty Meadows, this serene green colorway will look great on your desk or at the gym.

Owala

Navy Nights features deep blue hues.

Owala

Periwinkle Twinkle is just the cutest name for this spring-y color combo.

Owala

Sandy Shores reminds us of the beach – take us there ASAP!

Owala

This colorway called Sleek is just that – nice and neutral for all your matching purposes.

Owala

Tangy Tango is downright groovy.

Owala

Very Dark is a very chic all-black number.

Owala

The 40-ounce FreeSip Tumbler also comes in the adorably pink Kickflip color scheme.

Owala

You can also find it in Misty Meadows.

Owala

Sandy Shores makes another appearance with the FreeSip Tumbler!

Owala

Finally, snag the tumbler in Very Dark for a mysterious vibe.

Subscribe to our newsletter for news and details on more exclusive drops like this!

HSA isn’t just for prescriptions and doctor’s visits – there’s actually a ton of things you can buy with your savings. Blue light glasses and sunscreen are commonly HSA eligible, but a lot of people don’t know you can also finesse fancy spa visits and life-changing massage guns (I’m looking at you, Theragun) with their HSA dollars. Some of these items are also FSA eligible, so if you’ve got some funds to use before they expire at the end of the year, you’ve come to the right place!

Your HSA funds can do way more than you think. Check out these 14 unexpectedly fun health-related finds to help you step up your self-care!

What is HSA?

Polina Tankilevitch / PEXELS

HSA stands for Health Savings Account, a type of savings account that lets you set aside funds to pay for qualified medical expenses. HSAs are often available as a part of health insurance plans, though banks and credit unions offer them, too.

What can I buy with an HSA?

Kaboompics / PEXELS

You can buy a lot more with your HSA funds than you think: menstrual products, over-the-counter medicines, sunscreen, and travel to and from medical appointments are just some of the things you can buy with an HSA.

Is HSA worth it?

Kaboompics / PEXELS

Whether an HSA is worth it is really dependent on your needs. There are some nice advantages associated with it, though. You may be able to lower your out of pocket costs for medical needs. Plus, the funds are not taxed, so you may be able to save more. Unlike an FSA (Flexible Spending Account), HSA funds roll over year-over-year, so you don't have to worry about it expiring.

Should I max my HSA?

Pixabay / PEXELS

Maxing out your HSA to your account's annual maximum amount via monthly contributions can be beneficial if your goals are to save money and limit out of pocket costs for medical care. You can also opt to invest some of your HSA funds, which can be a smart decision for saving for things like family planning or retirement.

Amazon

Sunscreen

Per Cigna, sunscreen counts as a reimbursable HSA purchase. SPF is super important for skin cancer prevention, plus wearing it regularly can reduce signs of aging – a win-win!

Amazon

Hatch Alarm Clock

The famed Hatch Restore alarm clock is both HSA and FSA eligible. It's a superb tool for going to bed soundly and waking up feeling refreshed as ever!

TomboyX

Period Underwear

Menstrual care and feminine hygiene products are also HSA eligible. Cigna says this category may include tampons, pads, liners, cups, sponges, and similar items, like period underwear!

Amazon

Theragun

This luxurious massage gun is both FSA and HSA eligible! It's truly life-changing for relieving muscle soreness and tightness. Therabody's other devices like the Theragun PRO Plus, Theragun Sense, and Theragun Relief are also eligible.

Amazon

Oura Ring

This fitness tracker ring is FSA and HSA eligible – it can help you keep tabs on your sleep, activity, stress, heart rate and more.

Amazon

Breathing Strips

According to Cigna, breathing strips are HSA eligible, plus you don't need a doctor's prescription for reimbursement.

Amazon

Electric Toothbrush

Electric toothbrushes are HSA eligible and reimbursable with a medical diagnosis. This model in particular cleans way better than a regular toothbrush, expertly supporting your oral health.

Amazon

Essential Oils

Essential oils are HSA-covered with a medical diagnosis. Certain oils can help relieve stress, anxiety, physical pain, and nausea, and aid in better sleep.

Amazon

Hand Sanitizer

Hand sanitizers of any kind are also surprisingly HSA eligible. We love these sprays from Touchland because they're cute, easily portable, and smell delicious.

Amazon

Humidifiers

Humidifiers are indeed HSA eligible – the moisture they put out into the surrounding air can relieve respiratory issues, common colds, and even reduce snoring.

Amazon

Air Purifiers

Similarly, air purifiers are eligible because they can help remove airborne contaminants and viruses that cause allergies and disease.

Anna Tarazevich / PEXELS

Spa Trips

In the case you're prescribed a lovely visit to a spa or resort by a physician for medical treatment, the only part that's covered by HSA are the services you receive while you're there. The cost of transportation is not eligible for reimbursement.

Amazon

Blue Light Glasses

Blue light glasses are covered by HSA; lenses like these block out blue light from screens which helps prevent eye strain and fatigue.

Subscribe to our newsletter for more health + shopping tips!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

Every Gilmore Girls fan remembers exactly where they were when they heard THOSE final four words at the end of Gilmore Girls: A Year in the Life. You know the ones — Lorelai and Rory are sitting on the steps of the gazebo, when Rory says, "Mom?" "Yeah?" Lorelai replies. "I'm pregnant." I'M SORRY?!

Some fans think the writers' decision to have Rory get pregnant traps her in an "embarrassingly depressing" cycle, while others think it's a beautiful way to tie the story back to its beginning. But while it's been all but confirmed the baby is Logan's, one Reddit theory actually ties Rory's pregnancy to Paris of all people — and it makes the ending so much better.

Keep reading for the Rory and Paris Gilmore Girls theory would totally change the ending.

This 'Gilmore Girls' theory centers Rory and Paris (as it should).

According to @floatingwithobrien on Reddit, "Logan isn't the dad. Neither is Jess or the Wookiee or Paul or Dean or Colin or Finn or Robert."

You'll remember that in the "Summer" episode of the Netflix miniseries, Rory hopes that Paris, who runs a fertility clinic, might "let me be one of her surrogates. She's always liked my teeth."

"Maybe Rory simply chose a particularly dramatic way of informing her mother of this new career," the Reddit user continues. "Are you all happy now? I gave you an out. Rory isn't going to be a mom, she's a surrogate, because she needs the cash. She has been artificially inseminated so she can sell the resultant child to a couple in need. (For anyone sensitive about fertility issues, this is a hard /s, just FYI.)"

This theory totally reframes those final four words because considering so much of Lorelai's story involves her feeling like she had no choice, making Rory a surrogate gives her ultimate agency over her life. "Paris is the dad (so to speak)," @floatingwithobrien says. "Eat it up, kids."

And other fans are totally running with it! "Finally someone else thinks this too!" prosperosniece says. "My guess is that Rory is carrying a baby for Michel in exchange for money to get her masters degree so she can teach at Chilton."

However, BrownieEdges points out that "she’s not selfless enough to carry a baby for someone else." Yikes.

But if the baby really is Logan's, and Rory raises them, Lauren Graham has her "own fantasy" for how A Year in the Life season 2 could open.

"I think it's gonna be a girl and I think she calls her another permutation of Lorelai, cause you know Rory's short for Lorelai," she said during her Have I Told You This Already? book tour. "And I'm gonna go with Lola. I made all of that up, don't get me in trouble!"

Baby Lola!! I just know that Lorelai would make a fantastic grandmother, and she'd totally spoil her granddaughter with tons of coffee and incredible music. (Plus killer fashion accessories). Scott Patterson told me he's "always hopeful" for a Gilmore Girls revival so hopefully one day we'll find out what Lorelai and Rory's life looks like in 2025!

Read up on This Gilmore Girls: A Year in the Life Season 2 Idea Would Make Rory Way More Likeable for yet another idea on what the future of GG could bring.

Jurassic World: Rebirth is hitting theaters this summer and I cannot stop thinking about how good Jonathan Bailey looks. The Bridgerton actor stars as paleontologist Dr. Henry Loomis alongside Scarlett Johansson's Zora and Mahershala Ali's Duncan Kincaid. Together, the team is tasked with getting DNA samples after the world has become inhospitable to dinosaurs. But, naturally, all the internet can talk about is Jonathan Bailey. (Relatable).

Here's your first look at Jonathan Bailey & the Jurassic World: Rebirth trailer.

The Jurassic World: Rebirth trailer introduces us to a whole new team.

I had high hopes for the Jurassic World: Rebirth trailer and my oh my did it deliver. Scarlett Johansson and Jonathan Bailey were born to play the roles of Zora and Henry, and not only are they electric together onscreen but they are so believable. And Jonathan with his little sweater and glasses? I'm not super into science and I'd listen to that man all day long.

We also finally get a glimpse at the dinosaurs we'll see in Jurassic World 4 and honestly? They're terrifying. That being said, I'm gonna go watch the trailer again.

Jonathan Bailey and Scarlett Johansson team up for a brand new mission.

In the latest image, Scarlett Johansson looks on while Jonathan Bailey examines what looks like an egg from a giant nest. And considering these two are finding DNA samples from three giant land, sea, and air creatures, it's safe to assume a dinosaur isn't far off.

While revealing the image on The Today Show, Scarlett couldn't help but gush over her costar. "How cute is Jonathan Bailey? He's the best person, he's a dreamboat," she says. "Does he love you too? He has those kind of eyes...He's the best!"

Jasin Boland/Universal Pictures and Amblin Entertainment

I already know that ScarJo and Jonny Bailey are going to make the ultimate team. But social media's favorite part of this whole movie is Jonathan's glasses.

"I can’t believe we’re getting a Jurassic Park movie with Jonathan Bailey in slutty glasses," one X user said. "The T Rex doesn’t stand a chance."

Oh what I wouldn't give to have Jonathan Bailey gaze into my eyes while working to save the world.

Jasin Boland/Universal Pictures and Amblin Entertainment

And nobody is going to kick butt like Mahershala Ali. I'd trust this man with my life.

Are you excited to see Jonathan Bailey and Scarlet Johansson in Jurassic World: Rebirth? The movie hits theaters July 2, and you can check out The 13 Most-Anticipated New Movies Coming In 2025 for more.

This post has been updated.