Don't Fear FAT!

Here is just a quick list of fats that you can reference...

Okay first lets talk HEALTHY FATS

Which to heat (saturated fats): 
These are non-animal sources of fat, go for organic and unrefined forms when possible
Coconut Oil
Palm Oil

These are animal fats.  Try to go for pasture-raised/grass-fed & Organic sources when possible.
Butter
Ghee
Lard
Tallow
Schmaltz (chicken fat)
Lamb Fat
Duck Fat
Full Fat Dairy
Eggs, Meat & Seafood

Which to use cold (unsaturated fats):
try to go for organic, extra virgin, cold-pressed forms

Olive Oil - best choice
Sesame oil
Nut oils (walnut, pecan, macadamia, almond)
Avocado 
Whole Nuts & seeds (including nut butters & seed butters)
Flaxseed Oil (try to keep this limited)

UNHEALTHY FATS - STAY AWAY!
these are man-made aka not real food

Saturated (unhealthy) Fats:

Margarine
Hydrogenated or partially hydrogenated oils
Man made trans-fats (things like "buttery spreads" example: Earth Balances, Benecol and I Can't Believe Its Not Butter)

Unsaturated (unhealthy) Fats:
highly processed and oxidized by either light, air or heat.  It is never healthy to consume oxidized oils

Canola Oil (also known as Rapeseed oil)
Corn Oil
Vegetable Oil
Soybean Oil
Grapeseed Oil
Sunflower Oil
Safflower Oil
Rice Bran Oil

For a really cool chart on Fats that you can print out and keep handy check out Balanced Bites Useful Guides


REAL FOOD...

 

NOT REAL FOOD...