Fat Is Fine In Small Amount

A small amount of Fat is essential for good health, vitality and a clear skin.
Children, specially, need some fat in their meals to grow and develop correctly. A low-fat diet is not recommended for young children under the age of 5 years.
Fat acts as a carrier for the fat-soluble vitamins (vitamins A, D, E and K) and also supplies two essential fatty acids. Known as linoleic acid and aplpha-linolenic acid, these fatty acids cannot be made in the body and so must come from food.
They are needed to maintain the structure of cell membranes and to form a series oh hormone-like substances that regulate much of the body's biochemistry.
A minimum of 1 or 2 tablespoons of good quality oil a day is generally sufficient to supply these vitamins and essential fatty acids. It can also come from other fat-containing foods such as margarine, mayonnaise, salad dressing, nuts, seeds, avocados, wheat germ and whole grains.
While these foods are high in fat,the type of the fat they offer is usually the desirable mono-unsaturated or polyunsaturated types.