We all need fats. (Sounds weird, I know, but hear me out.) Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity. However, when consumed in excess amount, fats contribute to weight gain, heart disease and childhood obesity.

The effects of eating habits on childhood obesity are difficult to determine. A three year randomized controlled study of 1,704 3rd grade children which provided two healthy meals a day in combination with an exercise program and dietary counseling failed to show a significant reduction in percentage body fat when compared to a control group. This occurred even though dietary fat intake decreased from 34% to 27%. A second study of 5,106 children showed similar results. (The CATCH Cohort)

Why these studies did not bring about the desired effect of curbing childhood obesity has been attributed to the interventions not being sufficient enough. Changes were made primarily in the school environment while it is felt that they must occur in the home, the community, and the school simultaneously to have a significant effect.

Contrary to popular belief, fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease and obesity, including childhood obesity. The key is to replace bad fats with good fats in our diet.

Healthy Fats

• Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.

• Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.

• Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.

Harmful Fats

• Saturated fat is usually solid or waxy at room temperature, saturated fat is most often found in animal products — such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include coconut, palm and other tropical oils.

• Trans fat is also referred to as trans-fatty acids. Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Hydrogenated fat is a common ingredient in commercial baked goods — such as crackers, cookies and cakes — and in fried foods, such as doughnuts and french fries. Shortenings and some margarine also are high in trans fat. Food manufacturers are required to list trans fat content on nutrition labels. Amounts less than 0.5 grams per serving are listed as 0 grams trans fat on the food label.

• Dietary cholesterol comes from animal products, such as meat, poultry, seafood, eggs, dairy products, lard and butter. Your body naturally manufactures all of the cholesterol it needs.

Tips for Choosing the Best Types of Fat

• Sauté with olive oil instead of butter.

• Use olive oil instead of vegetable oil in salad dressings and marinades. Use canola oil when baking.

• Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.

• Snack on a small handful of nuts rather than potato chips or processed crackers. Or try peanut butter or other nut-butter spreads — non-hydrogenated — on celery, bananas, or rice or popcorn cakes.

• Add slices of avocado, rather than cheese, to your sandwich.

• Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week.