Fats and Oils

While Fats and Oils are not a ‘food group,’ the Food Guide provides guidance on them because of their impact on health. The type and amount of fat in our diet is important to consider. While some fats are ‘essential’ to our diet, too much of any fat is not healthy.

Fat is naturally present in many foods. Typically, animal products are sources of mainly saturated fats, while plant foods and oils typically supply most of the unsaturated fats (polyunsaturated and monounsaturated fats) in our diet.

Diets that are high in saturated fat (mainly from animal products) and trans fat (mainly found in commercially prepared foods like baked goods and fried foods), have been linked to a higher risk of heart disease and stroke. That’s why health professionals suggest we consume less of saturated fats and avoid trans fat.

A lot of the fat in our diet is not seen – it’s already in the foods we have purchased. However, added fats like oils used in stir-fries, dressings on our salads and spreads on bread, can contribute even more fat to our diets. The Food Guide suggests limiting these types of visible fats and using mostly unsaturated varieties.

Healthy Fats
Type of Fat	Major Food Sources
Monounsaturated Fat / Monounsaturates	Olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds
Polyunsaturated Fat / Polyunsaturates Omega-6 Fat Omega 3 Fat	Safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seeds Fattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts, pecans and pine nuts
Unhealthy Fats
Type of Fat	Major Food Sources
Saturated Fat / Saturates Trans Fats	In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butter In all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods