The term "fat" has developed a certain stigma these days. Too many people have bought into the concept that eating fat makes you fat. Perhaps that's so with the five pieces of bacon at breakfast, but the fact remains some fat intake is essential.

Should I avoid everything with fat in it? The theory of avoiding all fatty foods is a falicty. Small amount of butters and oils are needed by your body. Butters and oils are omega 3 fatty acids that are used for energy. Animal fat and saturated fats are what your looking to stay away from.

What are Essential Fatty Acids? Omega-6 fatty acids are found in vegetable oils, and Omega-3 fatty acids are found in cold-water fish, canola oil and flaxseed oil and contribute to a complex web of biochemical reactions that produce hormone-like substances called prostaglandins. Besides making the fat-burning and protein-building hormone called growth hormone (GH), prostaglandins make muscles more sensitive to the anabolic effects of insulin, the body's primary nutrient-transport hormone. These fatty acids may influence most biochemical processes in the body and preserve muscle glutamine (an amino acid that supports the immune system and muscle growth).

Do I need Fatty Acids? Essential Fatty Acids (EFA) must be obtained from your diet since the body can't produce them. They are needed for certain basic physiological processes. Linolenic acid, the main EFA, is the only one your body can't make. Good sources are safflower, sunflower and walnut oils, which are polyunsaturates. One to two tablespoons of safflower oil should meet your daily EFA needs.

Why is Saturated fat bad? Saturated fats promote the formation of a group of prostaglandins known as E2, which may depress the immune system and offset the beneficial effects of omega-3s. In excess, saturated fat increases risk of cardiovascular and other diseases. Meat and dairy products range from 40%-60% saturated fat. Palm and coconut oils are high in saturated fat, as are many processed foods.

Is Canola oil the better oil? Canola has less saturated fat than olive oil and it is one of the better sources of omega-3s. Canola is 6 percent saturated fat, compared to 14 percent in olive oil and 15 percent in soybean oil. It is also high in monounsaturated fats (including oleic acid, which has been shown to reduce LDL cholesterol) and has a moderate level of polyunsaturated fats (such as alpha linolenic acid, which lowers triglycerides and reduces the risk of heart disease).

What determines a better oil? A healthy ratio of omega-6s to omega-3s is important when choosing any oil. While both omega-3s and omega-6s are needed for good health, they work effectively only when present in the proper ratios. Canola also has one of the best ratios of omega-6 to omega-3 fatty acids of all oils.

Can you have too much Omega Fatty Acids? Omega-6s compete with omega-3s, so if you have too many omega-6s in your diet, your body won't be able to absorb enough omega-3s. The ideal ratio of omega-6 fatty acids to omega-3 fatty acids in the human diet is less than 4 to 1, but up to 10 to 1 is acceptable. Canola oil has a ratio of 2 to 1, soybean oil has a ratio of 7 to 1; olive oil has a ratio of 16 to 1; corn oil has a ratio of 60 to 1.

What can too much fat cause? The negative effects of excess dietary fat and body-fat are well known: high blood pressure, heart disease, cancer risk and diabetes.

What can too little fat cause? The negative effects of too little dietary fat are likewise dramatic and are just beginning to receive attention. It can lead to vitamin A, D, E and K deficiencies, initially resulting in dry skin and brittle hair, then eczema, psoriasis, hair loss and slow wound healing in more serious cases.

Are all exercisers on low-fat diets? The hazards of too-low dietary fat may most affect highly trained athletes, including bodybuilders, who traditionally eat much more carbohydrate and protein than fat. Because bodybuilders don't want to risk excess dietary fat being stored as body-fat - and since skeletal muscles prefer to burn sugars from carbohydrates instead of fat for energy during anaerobic, weight training-type exercise - they tend to eliminate as much fat as possible from their diet.

What are Monounsaturated Fats? These fats have beneficial effects on the cardio-vascular system. Found in olive and canola oil, for example, they help improve blood lipid balance. You should get 10% of your total daily calories from these fats.

What are Trans-Fatty Acids? Most are unsaturated fats that have been hydrogenated. They have health risks more like saturated fat than unsaturated fats, so avoid them.