A Guide to Fat in Your Diet

Looking for a guide to fat in your diet? Worried that you're getting too much of this horrible thing? Sometimes it seems as if fat is a modern creation. Actually, fat has always been an integral part of our diet. But it hasn't always been as bad for us as today's diet-obsessed culture makes it seem. Fat is a great source of energy, as any athlete will tell you. It stores more energy (in the form of calories) than other nutrients. In fact, evidence shows that some fats actually can promote better health instead of heading directly for your waistline, hips and thighs.

The modern era became the death of fat as a good thing. In the mid-20th century, science started focusing on convenience, preservation and lowering costs. For example, butter was once a luxury. Science turned the yummy spread, and its cousin, margarine, into an easily accessible food. Fast food became increasingly available and popular, as did processed foods and snacks. Higher living standards and less active lifestyles were allowing fat to turn into the waist-expanding demon we consider it today.

Is it a good fat or a bad fat?

In the 1950s, scientists began to conclude that Americans were including too much fat in our diet. We were advised to restrict dietary fat. But Americans haven't been all that compliant. A study from the National Center for Health Statistics shows that from 1971 to 2000, American obesity increased from about 14 to 30 percent. This wasn't solely due to fat, though. The study showed that our diet also suffered from an increase in carbohydrates.

Those studies precipitated the invention of Atkins diet, which called for the elimination of carbs, among others. Atkins recommended eating all the fat you wanted-as long as you skipped the carbs. We know now that this was flawed advice. Not all fat is created equal, nor are all foods.

What is the prevailing opinion in nutritional science today? It is more important to watch what kinds of fat you consume rather than how much you consume. It is difficult, however, to know which fats are OK, which to eliminate, which foods to eat and which to avoid. Here's a detailed guide to fat in your diet.

Fats you want

Unsaturated fat. Monounsaturated and polyunsaturated fats improve your blood cholesterol level and benefit heart health. They contain molecules that pass more easily through your bloodstream. These two beneficial fats can be found in plants, nuts, seeds and some oils derived from plants (such as canola oil and flaxseed oil). They can also be found in fish. You've likely heard of Omega-3, which is a type of polyunsaturated fat. Your body cannot produce Omega-3 on its own. While Omega-3 can be ingested as supplements, nutritionists say we're better off eating some kinds of fish (such as salmon, herring or sardines) several times a week.

Fats you don't want

Saturated fat. Your body makes all the saturated fat it needs, so try to avoid adding more. Too much saturated fat can lead to heart disease and clogged arteries. This kind of fat contains molecules that can stick to the walls of your blood vessels. Saturated fats are everywhere, especially in oils, dairy and red meat.

Trans fat. The worst fat of all is trans fat. It usually is found in commercially processed foods or in the oil your favorite fast-food restaurant uses for French fries. Overindulgence in trans fat can lead to heart disease, stroke and diabetes. It's been implicated as a contributor to many other illnesses, too. Trans fat is especially bad for kids. Because so many of the foods kids love are prepared with trans fat, they tend to get a hefty dose starting at an early age.

In a nutshell, it's easy to remember the guide to fat in your diet: STOP eating saturated and trans fats. (Remember them as the S and T of "stop"). GO with more unsaturated fat. (The O in "go" can remind you of the O's in poly- and monounsaturated). This kind of fat gives you energy and promotes better health. So don't worry that you have to remove all fat in your diet-just make sure you eliminate the right kind.