Main Page> Nutrition> Fat Fat can be broken down into 2 categories: Saturated Fat and Unsaturated Fat. Saturated fat is found mainly in meat and dairy products as well as palm and coconut oil. This is the kind of fat you want to avoid. Our bodies can manufacture saturated fat when needed and therefor, we don't need to eat any. Eating too much saturated fat is known to cause high cholesterol and heart diesease among other health problems. Unsaturated fat is found in most vegetable oils, nuts and fish. Unsaturated fats can be broken down further into monounsaturated fats, like the kind found in nuts and polyunsaturated fats like the kind found in olive and canola oil. Omega-3 fatty acids found in flaxseed and most fish are a special type of polyunsaturated fat. Our bodies need to take in unsaturated fat, especially the polyunsaturated kind to stay healthy. Fat soluble vitamins A, D, E and K are neccessary for survival and require fat for the body to absorb them. Though fat is required in a healthy diet, a few things should be kept in mind. There are 9 calories per 1 gram of fat, which is more than double the number of calories in a gram of carbohydrates or protein. Fat should be consumed in moderation, with an absolute maximum of 30% of your daily calories coming from fat. Most, if not all fat consumed should come from unsaturated fatty acids, especially polyunsatured ones. Though trans-fatty acids, like those found in margarine are considered unsaturated, they too should be avoided. So don't be afraid of fat, our bodies need it. Just make smart choices about the sources of the fat in your diet. If you have any questions or comments, please e-mail me at bestrong_ca@yahoo.com