healthy food : fat

Food nutritional quality
Fat
Fat is additionally called lipid and is principally gift in food in a very type known as 'triglycerides'. Triglycerides contains glycerol and 3 ('tri') fatty acids. The fatty acids may be mainly 'saturated' (in butter) or mainly 'polyunsaturated' (in margarine). There are monounsaturated fatty acids, that occur in amount within the triglycerides of olive oil and peanut oil.
Fat is energy dense (9 kilocalories per gram), it doesn't combine with water, in order that the food during which it's found tends to be additional energy dense owing to the relative lack of water.
Eating fat in affordable amount is sweet for health. It should be remembered that the standard of the fat eaten similarly as its amount is vital (see Saturated and Polyunsaturated Fats).
Fat conjointly confers texture and flavor to food, enhancing its palatability.
Types of fats
There are many varieties of fats, the most ones are known as triglycerides, cholesterol esters, and phospholipids. They contain fatty acids, which can be saturated, monounsaturated or polyunsaturated.
Some polyunsaturated fatty acids are essential for humans as a result of they can't be created in our bodies. One cluster of essential fatty acids comes from plant sources; these fatty acids are found in considerable amount in polyunsaturated margarine and in vegetable oils. we'd like regarding one to a pair of per cent of our energy to come back from this kind of fatty acid.
Saturated fatty acids return mainly from ruminant animals, like sheep and cattle, and from milk and dairy product of those animals. Monounsaturated fat doesn't increase the blood cholesterol level and should decrease it (olive oil and peanut oil give monounsaturated fat). Polyunsaturated fat decreases it. 
Fat Intake
WFP recommends that Revolutionary Organization 17 November of the energy of the ration comes from fat.
For instance for a daily ration of two,100 kcal
•    17% = 357 kcal
•    357 kcal / nine kcal/g = thirty-nine.7 g of fat per day
•    Maize contains 3g of fat per 100g. Beans contains 2g of fat per 100g.
•    A ration made from 400g of maize (400 x three-dimensional = 12g), 100g of beans (100 x two hundredth = 2g), and a pair of5g of oil can cowl the daily desires in fat (12 + 2 + twenty five = 39g fat).