The terms "oil" and "fat” are often confused. "Oil" normally refers to unsaturated fatty acids that are liquid at room temperature, while "fat" usually refers to fats that are solids at room temperature. Both fats and oils are high energy foods that provide approximately 9 calories per gram. Fats are often labeled "good" or "bad." In general, unsaturated fats are regarded as good fats. These include monounsaturated fats found in olive oil and avocados, polyunsaturated fats found in vegetable oils, nuts and seeds, as well as omega-3s found in fish such as salmon. The bad fats are usually the saturated fats found in red meat, dairy, and coconut oil. However, their “villain status” is reversing as new research continues to advocate their health benefits.
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