You should limit your intake of fats to between 20 and 35 percent of total calories each day.
UNSATURATED FAT: The good fats. Some of the main sources are nuts, vegetable oils and fish. For cooking, they usually come in the form of liquid oils, not solid fats. Types of unsaturated fats include polyunsaturated and monounsaturated.
SATURATED FAT: Mostly derived from animals and generally take a more solid form. They raise “bad” cholesterol and can contribute to heart disease. Common sources include high-fat cheeses, high-fat cuts of meat, whole-fat milk and cream, butter, ice cream and palm and coconut oils.
TRANS FAT: The worst fats. Culprits include fried items, microwave popcorn, frozen pizza, cakes, cookies, pie crusts, stick margarine, ready-to-use frosting and coffee creamers.