It is necessary to consume some amount of fat to be healthy. Fats are vital because they help with nutrient absorption, nerve transmission and maintaining cell membrane integrity. However, excessive amounts of fats contribute to weight gain, heart disease and certain cancers.

All fats are not the same. Some fats affect our health positively while others increase our chances of disease. There are three forms of fats found in nature: monounsaturated, polyunsaturated and saturated. There is a fourth form of fat found in foods, but it is not natural, called trans fat.

All of the forms of fat have the same number of calories but they differ in their composition and effect on health. The good/healthy fats are monounsaturated and polyunsaturated fats, while the bad/unhealthy fats are saturated and trans fats.

What we have to strive to do is to replace “bad” fats with “good” fats. When losing weight, it is vitally important to eat the right kind of fats so that you stay satiated. For example, eating a salad with just lettuce, tomatoes and a low-cal dressing can leave you feeling hungry, but a good salad with plenty of veggies and a dressing with “good” fat (olive oil is good) and a few nuts or beans, will keep you feeling satisfied for hours.  Remember to limit your calories of fat!