What is fat?

Fat is an essential nutrient and the three most important types are:
1) Saturated fat
2) Polyunsaturated fat
3) Monounsaturated fat.

What's the difference between saturated and unsaturated fat?

The difference is down to their chemical composition. Fats are classified by their "saturation" - i.e. the amount of hydrogen atoms attached to the molecules of fat. Saturated fats are completely "saturated", i.e. each fat molecule is covered in hydrogen atoms. This type of fat is typically found in meat, meat products, dairy products, and coconut oil. A completely saturated fat would be very solid and have the consistency of hard wax.

Why do we need fat?

Fat has many important functions. It is a concentrated source of energy - 1g provides 9 calories, more than double that provided by either carbohydrate or protein. It acts as a carrier for fat soluble vitamins A, D, E, and K, and plays a vital role in maintaining healthy skin and hair, maintaining body temperature, and promoting healthy cell function. Fats are also sources of essential fatty acids, such as Omega 3, which is an important dietary requirement.

Unsaturated fats

Both polyunsaturated and monounsaturated fats are classified as unsaturated fats. Polyunsaturated fats, such as fish oils, are beneficial to health by lowering blood cholesterol levels, thus preventing the risk of heart disease. They also provide the body with linoleic acid, a fatty acid that helps us absorb fat-soluble vitamins and minerals. Some nutritional experts believe that monounsaturated fat, such as olive oil, have health benefits.

How much fat should we eat?

Approximately 30% of your daily calories should come from fat. Of course few foods contain exactly 30% fat. Instead you can eat a mix of foods - some with higher percentages of fat and some with lower percentages - so that you still meet the goal of 30% of calories from fat. Saturated fat should account for no more than 10% of total calories.