Most of the fat requirements can be met from vegetable oils, fish and nuts.
Use limited quantity of solid fats; preferably use a blend of two or more oils and not any single oil. It is suggested to eat food that has been cooked in a variety of oils. However, it is to be kept in mind that even oils contain a lot of calories and therefore, should be used in limited quantity.
An important point to remember is that vegetable oils do not contain any cholesterol but they do contain fatty acids.
Fats, butter and oils, all have the same calorie content, that is, 9kcal/gm
Fats and oils: All our bodies need fat for its proper functioning. This fat is supplied through three different sources: the fat that is eaten in food (grains, pulses etc.), called the invisible fat, the fat used for cooking or mixing with the food, called the visible fat and the fat that the body prepares endogenously.
All the oils and dietary fats are a blend of fatty acids with glycerol. There are four major fatty acids contained in foods â€“ Trans, Polyunsaturated, Monounsaturated and Saturated Fatty Acids. All of these have equal quantity of calories, i.e, around 120 calories/tablespoon. The visible fats that we consume in our diet help to take the fat-soluble vitamins - vitamins K, E, D and A â€“ from the food and deposit them in our body.