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Fats should be selected using the first rule basic to a good diet, consume foods in their natural state, and not to eat excess calories, especially if aiming to lose weight, its important to remember that not all fats are bad, and you should aim to have around 15% of your daily calorie intake in the form of healthy fats, especially EFA’, (Essential fatty Acids) Omega 3 Alpha Linolenic and Omega 6 Linoleic Acid.
The best sources of fat are firstly those that are natural, and secondly, those not susceptible to free radical damage through oxidation. Basically the good fats include olive oil,grapenut oil and safflower oil. Some vegetable fat oils are subject to rapid oxidation because of their molecular structure, and should be avoided.
Fats represent the most concentrated form of energy in our diet, 9 calories per gram, however this energy fuelsource is best suited for