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- Source of energy
- Protection - cushions internal and reproductive organs
- Carrier for fat soluble vitamins (including vitamin A, vitamin D and vitamin E) and phytochemical

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A fat molecule consists of two parts: a glycerol backbone and three fatty acid tails.

Glycerol is a small organic molecule with three hydroxyl (OH) groups, while a fatty acid consists of a long hydrocarbon chain attached to a carboxyl group.

Saturated fats: no double bonds

Monounsaturated fats: one double bond

Polyunsaturated fats: two or more double bonds

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About 44 grams to 77 grams of fat per day if you eat 2,000 calories a day (this is about 25%-30% of the total calories consumed per day).

Half your plate with vegetables and fruits.
Fresh, cooked, frozen and low sodium canned are good choices.

One quarter of your plate with whole grain foods such as whole grain pasta and bread, oatmeal, brown and wild rice and barley.
One quarter of your plate with protein foods such as dried beans, peas and lentils, meat, tofu, fish, poultry, nuts and seeds, eggs, lower fat milk, yogurt, cheese and fortified soy beverage.

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Rich in energy (2x as many calories compared to carbohydrates or proteins).

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Also known as lipids. During digestion, it is broken down into fatty acids. There are four types of fatty acids: monounsaturated (predominant in plant-based foods),  polyunsaturated (predominant in plant-based foods), saturated (predominant in animal-based foods), and trans-fatty acids (processed foods, very unhealthy).

Fats can be found in many different foods including:
- Meats
- Fish
- Avocado
- Coconut
- Cheese
- Olives
- Nuts

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Common misinformation is that a low intake of fats will benefit overall health. Although excessive consumption of high-fat foods (that contains high trans or saturated fats) is not healthy, dietary fats (especially unsaturated fats) are essential to give your body energy and to support cell growth. Such as linoleic acid (omega-6 group) and alpha-linolenic acid (omega-3 group) as two essential fatty acids that the body cannot make and thus must come from the food we eat.

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Fats can also be classified as visible and invisible fats.
Visible fats are those we add to our foods while cooking, or found on foods before they are cooked. Visible fats are easy to limit or avoid.
Meanwhile, invisible fats are the ones contained within a pre-packaged food. The intake of invisible fats are more difficult to reduce without avoiding the food entirely or eating them in very small portions.

Sources of visible fats: oils, margarine, cream and sour cream, coconut cream and milk, fat around meat, skin on chicken, butter
Sources of invisible fats: corn chips/potato crisps, nuts and peanut butter, fried fast foods (hot chips, fries, nuggets, calamari rings), hamburgers, pizza, meat pies, sausage rolls, gravy, rich sauces, cheese, cream cheese, muffins, pastries, donuts, biscuits, chocolate

Be mindful that some of the foods listed contain high saturated fat!