Fat is a required nutrient in our diet. Together with protein and carbohydrate, fat is one of the three macronutrients in the diet. Fat is required for the absorption of fat–soluble vitamins A, D, E, and K and helps protect internal organs including the liver and kidneys. It is a key element in the cells of our nerves, brain and spinal cord. It also plays a role in temperature regulation. All fats are not created equal and some are better for you than others. The key with fat is strikeing the right balance with healthy fats and avoid eating too much.

Omega 3 fatty acids: Some of the best quality fats include those found in fish and fish oils, known as omega–3 fats. Other fats in the omega–3 family are present in plant foods, such as flaxseeds, walnuts, canola oil and soy products. Studies have shown that these fats help reduce the risk of heart disease by reducing total and LDL (bad) cholesterol levels. Choose these quality fats more often.

Monounsaturated and polyunsaturated fats: These fats are from plant products and are generally liquid at room temperature. Monounsaturated fats, found in olive oil, canola oil, nuts, seeds and even avocado, provide quality fats to a healthy diet. Polyunsaturated fats are found safflower, sunflower, corn and soybeans oils, fish, nuts and seeds. When substituted for saturated fats, these unsaturated fats have been shown to protect against chronic disease.

Saturated fats: These are found mainly in animal products and are hard at room temperature (e.g. butter, lard, and the white fat in meat). Choose foods with minimal amounts of saturated fats including lower fat dairy products and lean meats and poultry.

Hydrogenation and trans fatty acids: Hydrogenation is a process used in making some types of margarines and other processed food products. It changes a liquid oil into a solid fat. During the process of hydrogenation, trans fatty acids are formed. Research indicates that trans fatty acids have a negative impact on health. Processed fats such as hydrogenated and trans fats should be kept to a minimum.