Good Fats, Bad Fats

The general consensus is to avoid fats when trying to change your body composition, however, your body needs fat to function optimally. Fat not only provides fuel as a secondary source of energy, it is important in the absorption of fat-soluble vitamins, insulation and the protection of vital organs. 25% of your daily diet should be consumed as healthy fats.
We should consume the right kinds of fat and practice moderation. Some fats are actually good for you, while others should be completely avoided. Mono-saturated fats and poly-unsaturated fats are healthy fats and saturated fats should be consumed in moderation. Trans fat should not be consumed.
So what are some examples?
Mono-Unsaturated fat: Good sources are olive and canola oils, most nuts and avocados.
Poly-Unsaturated fat: There are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Omega-6 fats are found in vegetable/soybean oil and omega-3 fats are found in fish such as salmon or tuna, flaxseed and walnuts.
Saturated fat: Red meat, fatty meats such as salami, dairy such as cream and butter and thicker vegetable oils such as palm, coconut, and kernel oil.
Trans fat: This is made by adding hydrogen to vegetable oil, which will extend the shelf life of packaged goods. Trans fat are generally in processed foods, including cakes, cookies and crackers. If it tastes really good, sweet and fattening . . then it probably has trans fat!
The percentage of daily intake is found in the nutrition facts on your food packages. Pay attention to them.
Remember, your body needs healthy fats for optimal functioning. Consume saturated fats in moderation and avoid trans fats altogether.