Fats
Fats are energy-dense nutrients that support cell membranes, hormones and absorption of fat-soluble vitamins.
What fats do
Fats provide energy, help form cell membranes, support hormone-related processes and help absorb vitamins A, D, E and K.
The useful question is not only how much fat a food has, but what types of fat it contains.
Main types
| Type | Practical meaning |
|---|---|
| Saturated fat | Common in animal fats, dairy and some tropical oils. Usually best kept moderate. |
| Monounsaturated fat | Common in olive oil, avocado and some nuts. |
| Polyunsaturated fat | Includes omega-3 and omega-6 fats from fish, seeds, nuts and oils. |
| Trans fat | Industrial trans fat should be kept as low as possible. |
Practical view
For everyday eating, focus on the whole food pattern: enough protein and fibre, mostly minimally processed foods, and fat sources such as fish, nuts, seeds, avocado and olive oil when they fit the diet.