Good fats and bad fats

Fats act as building blocks for cell membranes throughout the body, support neurological function, and act as an energy store. They’re also necessary for absorbing certain vitamins and other nutrients from food.

(1)

While there are healthy sources of fat you should be eating, all the foods on this list should be avoided, or at least limited to a very occasional treat. These foods contain few to no healthy nutrients, and many have high levels of sugar or salt.

Each gram of fat contains 9 calories, making it the most calorie-dense nutrient, and eating too much can lead to weight gain.

Good fats vs bad fats chart

(2,3)

Of all the fats listed below, trans-fats are the most damaging to health, and should be avoided as much as possible. Read ingredient labels and avoid any food that has trans fats listed on the label, or that contains partially hydrogenated fats or oils (which contain trans fats).

(4,5)

High-fat foods to avoid include fast foods, whipped cream, fatty meats, fried foods, fatty snacks, processed meats, desserts, fatty salad dressings, animal fats, and trans-fats.

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