1. Fat isn’t just fat. There are four types of fats: monounsaturated, polyunsaturated, saturated, and
trans fat, which means it’s important to distinguish which are good and which are bad for you.
2. Don’t eliminate fat from your diet. While fats and oils should be consumed sparingly, they
shouldn’t be taken out of your diet. Fats and oils provide the body with energy, insulation, help with
healthy skin and hair, and help absorb fat-soluble vitamins that are essential for good health.
3. Some fats are good for you. Monounsaturated and polyunsaturated fats are comprised of omega-3
and omega-6 fatty acids found in fish such as herring, salmon, mackerel and trout. Getting three to
four 3 ounce servings of these fish a week can help prevent diabetes, heart disease and obesity.
4. Saturated fat is not your friend. Saturated fats are found in animal-based foods like fatty meats,
cheese, butter, whole milk, coconuts, and palm oils. Too many of these fats will lead to heart
disease, stroke, and high blood pressure. These also contribute to heart disease, hypertension and
strokes.
5. Trans fat is a no-go. Trans fat can be found in fat that was once liquid at room temperature, but
then made solid by hydrogenization. You can find this type of fat in bakery goods, fried foods, and
prepackaged, processed foods.
6. Know how much is enough. Keep your fat consumption to less than 30% of your total calories. If
you stick to a 2,000 calorie diet, than you should probably be getting around 65 grams of fat, 20% of
that being from mono- and polyunsaturated fats, and the other 10% from saturated fats. With trans
fat, stick to less than 1% whenever possible.

Remember, there are a lot of misconceptions about fat. Check out our catalog, or visit us at www.ncescatalog.com to find resources to help you learn more about fat.