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- Eating fats does not make you fat :)
- Fat-free does not necessarily mean more healthy
- Fats contain vitamins such as D,A,K and E, which are antioxidants and are part of cell membranes.
- Fats are a great source of energy
- 60% of the brain consists of fat
- Fat provides more than twice the amount of usable energy than carbohydrates or protein

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- Fats act as cushions for our internal and reproductive organs
- They are carriers for fat soluble vitamins and phytochemicals
- During digestion fats are broken down into fatty acids, specifically Linoleic acid and Alpha Linoleic acid
- Fat is used as a fuel source and is the major storage form of energy in the body (twice as much KJ as proteins and carbohydrates)
- Fat helps the body to produce and regulate hormones. E.g adipose tissue secretes leptin which aids in the regulation of appetite
- Some vitamins rely on fat for absorption and storage. Vitamins A,D,E and K (fat-soluble vitamins) cannot function without adequate daily fat intake

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-- Fats are rich in energy and contain nearly two times as many kilojoules as carbohydrates and proteins.
-- Fat provides 9 calories per gram whereas carbohydrates and protein provide 4 calories per gram. Thus, fat is very energy dense.
-- Some sources of fat are a lot more energy dense. For example, oils contain 885kCal/100g, nuts contain 600kCal/100g and cheese contains 400kCal/100g whereas vegetables contain 25kCal/100g as they are a lot lower in fat.
-- Preferably, we should be eating mainly monounsaturated sources of fat.

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Fats contain one glycerol backbone (which contains three hydroxyl groups) that is bonded to three fatty acid chains. Fatty acid chains consists of an even number of carbon atoms, with hydrogen atoms bonded to carbon along the chain and a carboxyl group at the other end. Saturated fatty acids have hydrogen atoms bonded on both sides of the carbon molecule, while unsaturated fatty acids have double bonds between carbon instead.

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Australian dietary guidelines include a daily allowance for additional unsaturated fats from spreads, oils, nuts, seeds etc

Males 18-70 years: 28-40g of unsaturated fat daily
Females 18-70 years: 14-20g of unsaturated fat daily

recommended saturated fat: 10% of daily intake

Fat intake should account for 30% of our diet. This references polyunsaturated and monounsaturated fats, not saturated or trans fat.

They do not recommend intake of saturated fats.