Fats are a vital part of your diet. Not all fats are bad and have several health benefits. Fat is burned to be used as energy and needed to dissolve some vitamins. Knowing what fats are good and bad are important to having a healthy diet.

Kinds of fat


Saturated - Mostly in animal sources of food and raise total blood cholesterol levels and can raise risk of type 2 diabetes.

Trans - Found mostly in processed foods and raise bad cholesterol and lowers healthy cholesterol levels.


Monounsaturated - Most foods and oils and improves blood cholesterol levels and lowers risk of heart disease.

Polyunsaturated - Plant based Foods and oils and improves blood cholesterol levels and lowers risk of heart disease.

Omega 3 Fatty Acids - found in fatty fish, decrease the risk of coronary artery disease and lowers blood pressure.

Good Sources of Fat

Fish, avocado, seeds, nuts, olive oil, vegetables, eggs, ground flaxseed, beans

How much should you consume?

25% to 35% of a teenagers daily calorie intake should be from fat. Girls should eat 55 to 75 grams of fat a day and boys should eat 70 to 100 grams a day.

Can to much be harmful?

Yes, diets high in fat lead to obesity which create a large number of health problems. High fat foods include sweets, red meats, fried foods, whole milk products, and fried foods. Diabetes is directly related to a high fat diet. The "Journal Of The American Medical Association" Says That 250,000 Americans Will Die Each Year As The Result Of Diabetes.

Can to little be harmful?

Too little fat in your diet may make you feel run-down, create vitamin deficiencies and cause young children to have problems developing. The American Heart Association encourages you to have a diet with unsaturated fats and keeping saturated fat intake low.

Interesting Facts

  • "Oils" is the term used to refer to fats that can be liquid at normal room temperature. "Fats" is the term usually used for fats that are solids at room temperature. While "Lipids" is the correct term for both liquid and solid fats.
  • Trans fats are rare in nature. They are created in food by processing (partially hydrogenating) other types of fats, giving them a different structure.
  • The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
  • Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'