What is FAT?

•  A natural oily substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs. It is composed of fatty acids.

• FAT is the most CONCENTRATED source of food energy. The fat reserve of normal human is sufficient to meet the body’s caloric requirements for 2-3 months. 

An Essential Nutrient     

Fat is an essential nutrient because it gives energy, satisfies hunger, protects vital organs (heart, liver, etc.) and adds texture & flavour in foods.


  • Fat cells protect bones from injury
  • Boosts immunity
  • Provide body insulation and warmth
  • Promotes healthy skin & cell growth
  • Transfers fat soluble vitamin A, D, E, K in whole body cells

Food Sources

Animal Sources: Dairy products (cheese, ghee, butter, paneer, milk, curd), Lard & Fish oil. 

Vegetable Sources: Various Edible Oils (cottonseed oil, groundnut oil, sunflower oil, coconut oil, rice bran oil, corn oil, etc.)& Nuts.


All fatty things we can see known as visible fat like oil, ghee, butter and if we cannot see, then its invisible fat like pastry, cake, bakery products, sweet, etc. According to fatty acids (An acid that is found in fats and oils), fats can be divided into mainly 3 forms: Saturated fatty acid, unsaturated fatty acid and Trans-fat. 

Saturated Fatty Acids: saturated fats are typically solid at room temperature and naturally occurs in food such as meat, cheese, ghee, butter,pastry, cake, coconut oil etc...

Unsaturated Fatty Acids: Unsaturated fatty acids are divided into 2 forms:

1) Monounsaturated Fatty Acid (MUFA) - OMEGA 9 : Monounsaturated fats are liquid at room temperature and naturally occur in many foods like canola oil, peanut oil, sunflower oil, nuts like almond peanuts, walnuts and eggs.

2) Polyunsaturated Fatty Acid (PUFA) - OMEGA 3, OMEGA 6: Polyunsaturated fats are liquid at room temperature and naturally occur in many foods like eggs, fish, oils, nuts.

Trans Fat: Altered form of unsaturated fat (hydrogen added) Associated with unhealthy changes in cell membranes. Examples: margarine, snack foods, etc.

Thumb Rule:

Fats that are SOLID at room temperature are made up mainly of SATURATED fatty acids.

Fats that are LIQUID at room temperature are made up mainly of UNSATURATED fatty acids.