The Fat Factor- What Kind and How Much?

In the 1990s dietary fat was considered the epitome of diet destruction, but now we understand that fat is important for normal body function and growth. In fact, humans need the certain essential fats to live!
Though eating dietary fat is important, the we should make an effort to get most of it from unsaturated plant or fish sources. For example, raw nuts are a part of a healthy diet because they include essential fats and vitamin E. Many fishes contain essential dietary fats in their most active forms--try to get at least two 3-6oz servings per weeks (depending on body size).
The following table shows several healthy fat sources and the amount needed to get a 10g portion of fat. Most women should aim for an intake between 35-60g fat each day.