Fat, along with carbohydrates and proteins, is one of three macronutrients that provide the energy necessary for a person's metabolic system to function, and can be acquired through consuming various foods.

Different Types of Fat

There are numerous types of dietary fat, including saturated fat, trans fat, monounsaturated fat, polyunsaturated fat, and omega-3 fatty acids. While dietary fat is essential to proper body function, excess dietary fat leads to weight gain, and excess weight is linked to poor health outcomes.

Unhealthy Dietary Fat

Saturated Fat: Found in animal products and some plant oils. Can raise LDL cholesterol levels and increase risk of cardiovascular disease.

Trans Fat: Artificially created through hydrogenation. Considered the worst type of fat with no health benefits.

Healthier Dietary Fat

Unsaturated Fats: Found in plant-based foods and oils. Can help reduce LDL cholesterol and potentially increase HDL cholesterol.

Omega-3 Fatty Acids: Found in fish. Can decrease risk of coronary artery disease.

Daily Fat Intake Guidelines

• Consume less than 10% of daily calories from saturated fats
• Replace saturated fats with unsaturated fats when possible
• Minimize consumption of trans fats
• Consume less than 300 mg of dietary cholesterol daily

Fat Intake by Age

Age	Suggested Fat Intake
2 - 3 years	30% to 40% of Total Calories
4 - 18 years	25% to 35% of Total Calories
19+ years	20% to 35% of Total Calories