Don't Fear Butter & Fats
You don't have to reject fats — just limit them and, above all, measure them.
The low-fat diet craze of the 1990s did a lot of damage. It taught people that fat was the enemy, which led them to replace fat with sugar, which made everything worse.
Fat is not the enemy. Fat makes food taste good. Fat is satiating. Fat is necessary for vitamin absorption. The issue isn't fat — it's unmeasured fat.
A tablespoon of olive oil is 120 calories. A tablespoon of butter is 100 calories. A handful of almonds is 160 calories. These are fine — measured. The problem is the pour, the handful, the glug. An unmeasured tablespoon of olive oil is usually two or three.
Measure, don't eliminate
Buy a set of measuring spoons. Use them for olive oil, peanut butter, butter, and dressings. A measured tablespoon is planned. An estimated tablespoon is usually double.
Fats to prefer
Olive oil, avocado, nuts (measured), Greek yogurt (surprisingly high in healthy fat). These provide satiety and flavor without the same hit as saturated fats.
The real issue
Fats are calorie-dense — 9 calories per gram vs 4 for protein and carbs. That density isn't a reason to avoid them; it's a reason to measure them.