Fats are nutrients that are oily and will not dissolve in water. The main types of fats in the diet are saturated fat (solid at room temperature), polyunsaturated fat (oil), hydrogenated fat (margarine) and cholesterol (a fat-like substance found only in animal products.) All fats provide 9 calories per gram or 125 calories per tablespoon.

Yes and no. Body fat is a backup source of energy to the main source of energy, which usually comes from carbohydrates. Athletes should not attempt to store fat by eating a diet which is high in fat. Fatty foods should be avoided before competition because fats are slow to empty from the stomach and may affect performance.

We need only a small amount of fat in our diet. Fats in foods provide linoleic acid, a fatty acid that is essential to life but cannot be made by the body and must be obtained from foods. Fats in foods are carriers of the fat-soluble vitamins A, D, E and K.

There is evidence that too much total fat in the diet increases the risk of heart disease. Over-consumption of saturated fats can raise cholesterol levels in the blood. High blood cholesterol levels are strongly linked to cardiovascular disease. Saturated fats are found primarily in animal products but also in coconut and palm oils, and in hydrogenated or hardened vegetable oils. There is also evidence suggesting a link between dietary fat and certain cancers. Since fat is a very concentrated source of calories, people who eat fatty foods in excess and get inadequate exercise tend to be over-weight.

Foods high in fat include the following: margarine, butter, mayonnaise, oils, lard, nuts, fried foods, beef, pork, duck, whole milk, whole-milk cheeses, ice cream, pastries and egg yolks.

Foods low in fat include: fruits and vegetables (except avocado), skim milk, cereals and grains (processed without additional fats), chicken without skin and fish.

Fat is twice as high in calories as protein or carbohydrates. Therefore, it is a good idea to limit fat intake to reduce body fat. Watch out for hidden fats in rich desserts, fried foods, and convenience and snack foods such as TV dinners and potato chips. Also watch out for fast food items such as tacos, fried chicken, french fries and shakes.

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