Fat provides energy to your body, builds healthy cells, helps you absorb nutrients, increases your sense of fullness, and makes your foods taste more delicious. Overall, it promotes optimal health and well-being.

Eating foods that contain certain types of fats—healthy fats—is encouraged. So… what are healthy fats?

It’s important to keep in mind that fat is a concentrated source of energy, containing 9 calories of fat per gram, compared to 4 calories per gram for protein and carbohydrates.

You don’t need a lot of fat; just a serving (1 teaspoon of oil or margarine) or two at each meal will get you the healthy fats you need without an abundance of excess calories.

AVOID THESE UNHEALTHY FATS
They include:
-Trans fats in the form of partially hydrogenated oils found in some processed and fast foods.
-Saturated fats found in fatty meats, high-fat dairy products, including butter, and tropical fats, such as palm kernel and coconut oils.

HERE ARE SOME GREAT FATS to add to your diet:
-Avocados
-Olives
-Cacao
-Coconut
-Tahini
-Peanuts and Peanut Butter
-Nuts and Nut Butters: Almonds, Cashews, Pistachios, Pecans, Brazil Nuts, Walnuts, etc.
-Seeds: Chia Seeds, Flax Seeds, Hemp Seeds, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds, etc.
-Oils: Flax Seed Oil, Sesame Oil, Coconut Oil, Olive Oil, and Avocado Oil