If you opt for no fat or low fat, you may be making a bad choice. Full fat is needed for your brain - which is also why kids need fat as their brain develops. The processes to remove fat may also be questionable.

Don't use fat substitutes - margarine and such are what you do not want in your system -a chemical concoction which is bad for you. Enjoy butter - it's not bad for you (though it should be from organic, pasture fed cows). Enjoy whole milk, cream, and full fat yogurt.The key is to use in moderation - not a lot each day. The ratio of Omega 6 to Omega 3 is at issue with the substitute fats. They need to be in a balance to work to help you lose weight and not gain weight. See how margarine is made.

You can also use coconut oil fat - it is good for your brain. Seeds, nuts, avocado and fish all have beneficial fats. Olive oil is very good, as well as flax seed oil. Stay away from trans-fats and saturated fats.

It can help you lose weight, to eat some fat - you will tend to be less hungry and feel satisfied. You will digest food slower, allowing slower breakdown of carbohydrates, and increase your ability to burn fat.

Certain vitamins require fat, to be dissolved in. If you put some butter on a vegetable, you can help the nutrients absorb better. Or take vitamins with fat. Vitamins A, D, E, and K needs to be taken with fats.

If you are overweight or have a health issue - check with your doctor because you might need to be more careful about eating fats.

Whatever you do - don't overdo the fat consumption. Eat in moderation and make sure to watch how much fat you ingest - it's easy to eat too much. But go ahead and enjoy eating some whole fat...

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