Did you know that dietary fat is a nutrient?  That’s right; our bodies need fats to function properly and it is considered a macronutrient.  Before you head to the donut shop to celebrate, let’s take a look at what fats do in the body and the differences between fats.

Fats play several important roles in the body.  Vitamins A, D, E and K are fat-soluble, which means that they can only be absorbed and transported through the body with fats.  Fats help your body maintain healthy skin and hair, maintain body temperature, protect vital organs, and promote healthy cell function.

Fats are also a source of energy for the body.  Fats contain about nine calories per gram, compared to carbohydrates and proteins which contain about four calories per gram.  This does mean that you need to be careful about how many grams of fat you eat, since you are adding more calories per gram.

Fats are divided into three main groups based on their chemical structure.  Saturated fats have more carbon-hydrogen bonds and are solid at room temperature.  Tallow and lard are examples of saturated fats.  Unsaturated fats have fewer carbon-hydrogen bonds and are liquid at room temperature.  Olive, canola and peanut oils are examples of unsaturated fats.

The third group of fats is called trans-fat.  Trans-fat does occur naturally in beef, lamb and dairy products, but the main source of trans-fat is partially hydrogenated oils which are found in many fried foods, and packaged pastries and cookies.  Partially hydrogenated oils are formed by heating vegetable oils and adding hydrogen.  During this process, some hydrogen atoms move to form a new configuration.  If vegetable oils are fully hydrogenated, they are considered saturated fats.  Partially hydrogenated oils are generally solid and more stable, making them desirable for restaurants and the food industry.

So which fats are ok to eat?  The 2010 American Dietary Guidelines recommends acceptable ranges for total fat intake:

• Children ages 1-3 years: 30-40% of calories may come from fats.
• Children and teenagers ages 4-18 years: 25-35% of calories may come from fats.
• Adults ages 19 years and older: 20-35% of calories may come from fats.

The American Dietary Guidelines recommend limiting saturated fats and trans-fats in your diet.  Instead, you should look to unsaturated fats found in foods from plants such as vegetable oils, nuts and seeds.  Be sure to speak with your doctor about your particular dietary needs.