Unsaturated fats (polyunsaturated and monounsaturated) are considered healthy or good for you (in modaration) because they contain at least one double bond in the fatty acid chain.
Functions in the body
Fats are a very concentrated source of energy and are the form in which energy is stored in the body. Fats provide the essential fatty acids, linoleic, omega-6 fatty acid and omega-3 fatty acid.
These essential fatty acids assist in the absorption and transport of fat-soluble vitamins A, D and E.
Subcutaneous fat gives the body its soft curves or shape and insulates the body, assisting in the maintenance of body temperature.
Fats
Unsaturated fats have fewer calories than saturated fats.
Examples of some foods containing unsaturated fats are:
Fish. Canola oil, Peanut oil, Flax seed oil, Olives, Olive oil, Avocados. Seeds such as Safflower, Sunflower, Walnuts and Pumpkin. Most nuts such as Almonds, Cashews and Peanuts. Almond butter, Peanut butter and Cashew butter.
Examples of some foods containing saturated fats are:
Lard, Butter, Cream, Whole Milk, Cheese, Fat on meats, Chicken skin, Fried foods.
Unsaturated fats will remain a liquid form, even when left in low temperatures. Saturated fats, mostly remain solid even when left at room temperature.
Be careful of baked foods, such as Cakes, Biscuits and Croissants, most things on any dessert menu will be high in saturated fats.
Understanding Fats
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