Confused about dietary fat?  The American Diabetes Association recommends eating no more than 30% of calories from total fat.  This means if you consume 1800 calories daily, no more than 60 grams of fat should be eaten.  The type of fat consumed can be of concern as well.  Read on to learn about the different types of fat. 

• Saturated fat - This type of fat increases risk for heart disease.  Found in butter, meats, coconut oil, etc., saturated fat should be limited to 10% of your total calories.  If you consume 1800 calories per day, limit saturated fat to 20 grams.  
• Cholesterol - This is made by animals and therefore only found in animal products including meats, eggs, and dairy products.  Cholesterol should be limited to 300 mg per day.  
• Monounsaturated fat - This is a good fat to include in your diet.  Liquid at room temperature, monounsaturated fat examples include olive oil and canola oil.  Focus on including these fats in your meal plan.
• Omega-3 fatty acids - A beneficial fat found primarily in seafood.  Omega-3 fatty acids have been found to have protective effects for heart disease.  The American Heart Association recommends eating seafood twice a week.
• Hydrogenated fat & Trans fat - These are oils that are altered to make a solid fat.  Hydrogenated fats should be limited and are often found in cookies, crackers, shortening, etc. 

A healthy meal plan includes a moderate amount of total fat focusing on healthier fats.  Remember, total calories consumed is another important consideration for weight control.  Fat free does not always mean calorie free.