Fats Oils and Sweets Group

Use sparingly 

Fat provides 9 calories per gram (more than 2 times as much as carbohydrates and protein)

Fat is used as a source of energy, and although they all contain the same number of calories, some fats are
healthier than others. Saturated fats are mostly animal fats. Whole milk, butter, chicken skin, beef and pork fat are all saturated. These may increase your risk of heart disease by increasing total and LDL cholesterol, (bad cholesterol).Monounsaturated fats may help lower total and LDL cholesterol, triglycerides and have been shown to be better for people with diabetes. Good sources are
nuts, avocados and olive oil. Polyunsaturated fats may help lower total and LDL cholesterol, however they may also lower HDL or good cholesterol.

Dietary sources of fat are animal sources (meat, egg yolk, dairy fat containing foods) and vegetable sources (margarine, oils, nuts, seeds, coconut, avocado, and many snack foods).