Fat is a source of energy provided by food which can be divided into three different categories; saturated, monounsaturated and polyunsaturated.


Coconut oil, egg yolk, meat & dairy (butter, cream, ghee).

  • Saturated fat is highly stable and the chemical structure does not change when heated, which makes it ideal for cooking.
  • It is solid at room temperature.
  • It is found mostly in animal fats and tropical oils.
  • Saturated fat is essential for good brain, bone and heart health.
  • We should not be afaid of naturally occuring saturated fats.


Avocado oil, olive oil, almond oil, cashew oil, macadamia oil & peanut oil.

  • Monounsaturated fats are liquid at room temp.
  • They are great for salad dressings and dipping sauces such as pesto and hummus.


Flax seed oil, walnut oil, and “vegetable oils” (safflower, sunflower, canola, corn, cotton seed and soybean oils).

  • Polunsaturated fats turn rancid when exposed to heat, oxygen or moisture and therefore should never be used in cooking.
  • Good seed and nut oils such as flax seed and walnut oil are great for salad dressings and dipping sauces such as pesto and hummus.
  • Vegetable oils are damaging to the human body and contribute to disease particularly when they have been heated.
  • The name vegetable oil is very misleading, as the oil is actually derived from seeds. Vegetable oil is made through a refining and chemical process which involves chemical solvents, bleaching and deodorising. These oils should be avoided.

What is fat used for?

  • A source of energy.
  • To form the structural material of cells and tissues.
  • To regulate the fat soluble vitamins (A, D, E and K).

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