There are four main types of fats that make up the fat in food:
Healthy fats (unsaturates):
- Monounsaturated fats/Monounsaturates
- Polyunsaturated fats/Polyunsaturates
- Omega-3 fat
- Omega-6 fat
Unhealthy fats:
- Saturated fats
- Trans fats
The different fats behave differently in our bodies, and the impact does vary on our risk for certain diseases.
| Healthy Fats | |
| Type of Fat | Major Food Sources |
| Monounsaturated Fat / Monounsaturates | Olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds |
| Polyunsaturated Fat / PolyunsaturatesOmega-6 Fat Omega 3 Fat | Safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seedsFattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts, pecans and pine nuts |
| Unhealthy Fats | |
| Type of Fat | Major Food Sources |
| Saturated Fat / Saturates Trans Fats | In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butterIn all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods |
