What you need to know about fat

All fats are not created equal. While both saturated and unsaturated ones have Points®, healthier fats (unsaturated) have less.

While a healthier pattern of eating is not fat free, some fats are better for your health than others.

1. Saturated fats tend to be found in red meats, dairy products like cheese, and some oils like coconut and palm. They don't offer much nutritional benefit and can increase risk for heart disease.

2. Unsaturated fats tend to be found in avocado, seafood, seeds, nuts, and oils such as olive and canola. They provide essential nutrients and many health benefits.

3. Nutritional guidelines recommend that around 20% to 35% of your total energy intake should come from fats—and the majority should come from healthier sources.

Replace saturated fats with unsaturated options at two meals. (Tip: Pre-track so you can determine how much you want to eat!)