As mentioned last week, fat is a "macronutrient" which should compose 20% of your daily food intake. There are two types of fat: good fats and bad fats. Our good fats are the polyunsaturated ones. They are always in a liquid state-even at room temperature. They lower the cholesterol level in our blood. We can find polyunsaturated fats in such oils as: safflower, sunflower, soybean, some corn, sesame seed, and pure margarine made solely from nut/ seed oils with no additives.

Omega 3 & 6 are also polyunsaturated fats. They are often referred to as our essential fatty acids (EFA). They're GREAT for us!! Our EFAs lower blood triglycerides. (A blood triglyceride is bad for us- it's a blood fat that greatly increases the risk of heart disease.) We can find omega 3 & 6 in fish (salmon, tuna, sardines, swordfish, and trout), flaxseed, and omega 3 enriched eggs.

Good fats also include monounsaturated ones. They, too, lower blood cholesterol, and are found in foods such as canola, olive, peanut oils, and soft margarine made SOLELY from nuts/ seed oils.( Be selective; read the label carefully for this one!!)

So what are the bad fats? Saturated fats make the bad list. They raise our blood cholesterol and wreak havoc on our bodies. Saturated fats are solid at room temperature and are found in hydrogenated vegetable oils. Other sources include lard, fat on meat, poultry skin, cream, palm oil, heat-induced coconut oil( excluding virgin COLD-PRESSED coconut oil), and hard margarine. However, there is a "catch" with saturated fats: the ones that are "saturated NATURAL fats" can be beneficial for our bodies. These natural fats are needed by the body as a form of energy, for brain function and cell building. Good examples include coconut oil (make sure it's organic and COLD-PRESSED) and organic butter. (Special note: when purchasing an oil such as coconut or olive, look for the words "cold-pressed" on the label. "Cold-pressed" means that no heat was involved in the preparation of the oil, which is healthier for you.)

Finally, there are trans-fats. This kind is bad, as they raise our blood cholesterol greatly. It's formed when a polyunsaturated or monounsaturated fat is heated during the preparation process, thereby changing it from a liquid to a solid. Companies do this to increase the shelf life of their product. Examples include: shortenings, baked goods, chips, fries, margarine, crackers and cookies.

So there we have it- the good and bad fats. I always stress to my clients and students to take the time to CAREFULLY READ THE LABELS. A little extra time spent in doing so can make all the difference in the quality of food - and fat - you consume. Your body will definitely thank you for it!

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Katherine Preston is a registered personal trainer and aqua-fitness instructor as well as a nutrition and wellness specialist. Contact her via e-mail at absfit@cogeco.ca You can also visit her website at http://home.cogeco.ca/~absfit.