Fats is another nutrient along with carbohydrates and protein. They are mainly composed of oxygen, carbon and hydrogen. The key characteristic of fats is that it is needed for proper functioning of the body but they are often found in pretty solid quantities therefore the consumption of fats should be always limited. They can be of two kinds:
1. Saturated. Usually viewed as bad kind of fats due to its ability to raise the level of “bad” cholesterol. Mostly found in such products as milk, butter, cream, cheese, fatty meats, sausages and in some kinds of vegetable oils such as palm and coconut.
2. Unsaturated. This kind of fats, on the contrast to saturated, reduce the level of “bad” cholesterol. Fats of this kind are found in vegetable oils (but for palm and coconut) and in fish. Further to this there are two forms of unsaturated fats. Monosaturated is the gain from canola, peanut, olive, avocado and almond. This form is heat resistant and can be stored for long periods of time. The second type is polyunsaturated which have an ability to become a bit rancid. They are found in sesame or soy seeds, sunflower corn and different kinds of fish such as trout, herring, tuna, sardines and salmon.
It becomes clear that fats of unsaturated kind are more valuable and should be preferred over the saturated kind. However, it should be noted that dietitians suggest to limit intake of all kinds of fat and do not exceed 30% of the day caloric intake.