Too much or too little fat, protine or carbohydrate can create health problems. It is recommended by experts to take right amount of nutrients. Wrong intake can put you at rist of diabetes, heart disease and obesity.

How much fat should you aim for?

Calories/Day       Grams of Fat/Day       Fat/Day
Women
19-74 Yrs.       18000-20000       40 to 75 grams       8-15 tsp

Men        23000-30000       50 to 115 grams       10-23 tsp.
19-74 Yrs

Fat should account for 20-35% of your daily energy intake.
source: The National Acedemy of Science.

Types of fat.

Unsaturated fats - Eat in your food.

Nuts
Seeds
Avocados
Olives
Sunflower oil
Saddlower oil
Soybean
Corn oil
Peanut Oil
Milk (Lower fat)
Yogurt (Lower fat)
Cheese (Lower fat)

Saturated fats and Trans fats- are in

Palm Oil
Coconut Oil
Butter
deep fried foods
Margarines
Butter cream