Fat: There are both good and bad fats. Your body needs good (healthy) fats for energy, to absorb vitamins, and to protect your heart and brain health. For example, Omega 3 (a healthy fat) is vital to your physical and emotional health. You can get the healthy fats (referred to as unsaturated fats) from olive and canola oils, avocados, olives, nuts, seeds, fatty fish (tuna, salmon, sardines…). The primary source of saturated fat is red meat, poultry skin, whole fat dairy products, and butter. The bad fat (trans fats) can be found in packaged foods, pastries, margarine and fried food.