Fat is a macronutrient which is divided into three main types, some types being healthier than others.
UNSATURATED FAT includes oily fish, some oils (olive and canola oil), avocado, nuts and seeds.
SATURATED FAT can be found in animal-based products (dairy foods, meat), many manufactured products (cakes, pastries, pies, sweet and savoury biscuits, chips) as well as a few plant-derived products (coconut products and palm oil). Saturated fats are often solid at room temperature.
TRANS FATS are unsaturated fats that have been processed and as a result, act like saturated fats. These include packaged foods, butter and some margarine.
Fat is an essential part of our diet, eating small amounts of unsaturated fats will maintain a well-balanced diet. Reducing the saturated and trans fats will help with weight loss and lower your risk of heart disease. Fat tends to be digested the slowest of all the macronutrients, especially sources that are less energy-dense and higher in fibre (e.g. nuts, seeds, avocados). This means that there is a higher amount of energy required to break down and digest these unsaturated fats.
It is recommended that fat contributes to 20–40% of overall daily intake, depending on your body type and training goals.