## FATS

Fat is a nutrient. It is crucial for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

## Types of Fat

There are four main types of fats that make up the fat in food: - Healthy fats (unsaturates): • Monounsaturated fats/Monounsaturates • Polyunsaturated fats/Polyunsaturates * Omega-3 fat * Omega-6 fat - Unhealthy fats: • Saturated fats • Trans fats - The different fats behave differently in our bodies, and the impact does vary on our risk for certain diseases.

## Healthy Fats

A certain amount of fat intake is essential in a healthy diet. Most of your fat requirement should come from unsaturated sources. Healthy fats can help reduce your LDLs or “bad cholesterol". • Monounsaturated Fat / Monounsaturates: - Major sources are Olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds. • Polyunsaturated Fat / Polyunsaturates(Omega-6 Fat,Omega 3 Fat): - Major sources are Safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seeds Fattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts

## Unhealthy Fats

• Saturated Fat / Saturates: -In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butter - Saturated fats, on the other hand, increase your bad cholesterol. - These fats are usually contained in animal-based foods, such as cheese, meat, milk, butter and cream. - The plant-based palm and coconut oils are also sources of saturated fat. - You can lessen the amount of saturated fat in your diet by choosing low-fat versions of dairy products or leaner cuts of meat. • Trans Fats: - In all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods - The hydrogenation process transforms liquid oils into semi-solid fats, creating trans fats. - Trans fats raise your bad cholesterol and put you at risk for heart disease. - The Dietary Guidelines for Americans 2005 recommends you keep consumption of trans fats as low as possible. - Trans fats are found in commercially-baked desserts, some restaurant fried foods and stick margarine.