When is the best time to eat fat…and protein?

Hello,

Nutrition advice often swings between extremes. One day we’re told to avoid fat, the next day we’re encouraged to eat more of it. The same is true for protein, which has become one of the most talked-about nutrients in recent years. While the headlines may change, the science remains fairly consistent: both healthy fats and protein play important roles in a balanced eating pattern.

Healthy fats are essential for good health. They help our bodies absorb fat-soluble vitamins, support brain health, promote heart health, and contribute to feelings of fullness and satisfaction after meals. Foods such as avocados, nuts, seeds, olive oil, and fatty fish provide healthy fats along with a variety of beneficial nutrients.

One question I often hear is whether there is a “best” time to eat fat. The truth is that healthy fats can fit into meals and snacks throughout the day. As I  tell TODAY.com, including some fat at breakfast may help keep you satisfied longer and prevent energy crashes later in the morning. Adding healthy fats to lunch and dinner can also enhance flavor and satiety, making meals more enjoyable and satisfying. The key is not focusing on a specific clock time but rather incorporating healthy fats into a balanced eating pattern.

Protein is another nutrient that deserves attention. Protein helps build and maintain muscle, supports immune function, and contributes to satiety. As we age, maintaining muscle mass becomes increasingly important for strength, mobility, and overall health. Yet many people consume most of their protein at dinner while falling short earlier in the day.

As I discuss with TODAY.com, a better approach is to distribute protein more evenly across meals. Including protein-rich foods at breakfast, lunch, dinner, and even snacks can help support muscle maintenance and keep hunger at bay. Eggs, Greek yogurt, cottage cheese, fish, poultry, beans, lentils, tofu, and edamame are all excellent options.

What’s particularly interesting is how protein and healthy fats work together. Think about a handful of nuts, Greek yogurt topped with seeds, salmon with vegetables, or hummus with whole-grain crackers. These combinations provide both protein and healthy fats, helping create meals and snacks that are satisfying, nutrient-dense, and enjoyable.

I often encourage clients to focus less on restriction and more on what they can add to their plates. Instead of fearing fat or obsessing over protein grams, aim for balanced meals that include protein, healthy fats, fruits, vegetables, and whole grains. This positive approach is more sustainable and often leads to better long-term results.

These topics have received considerable attention in the media recently, and I was pleased to contribute to these 2 articles for TODAY.com—one discussing the role and timing of healthy fats and another exploring protein intake, why it matters for health and the best time to enjoy these nutrients. While nutrition trends come and go, the fundamentals remain the same: prioritize balance, choose nutrient-rich foods, and build eating habits that you can enjoy and maintain for life.

Have a healthy week!

Warmly,

 

PS–During the summer months, I will be sharing this newsletter bi-monthly. Have a wonderful summer!

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