There are 4 types of fat found in food: monounsaturated, polyunsaturated, saturated, and hydrogenated. A fat is made up of a combination of fatty acids, so fats don’t typically fall into just one of these categories. Eg. Palm oil contains about 50% monounsaturated and 50% saturated fat.
Here are some guidelines :
Monounsaturated fats are found in olive, canola oils as well as in olives, avocado, almonds, cashews, olives, sesame seeds,hazelnuts etc.
They’re considered “good” fats because they’re best at lowering cholesterol.
Polyunsaturated fats are beneficial, too. They contain the omega-3 fatty acids (like DHA and ALA, both of which are crucial for the healthy development of your baby) and omega-6 fatty acids. Omega-3s are found in some cold water fish, flax seed oil, and canola oil, and omega-6s are found in sunflower, cottonseed, corn, and soybean oils. (Soybean oil, found in many salad dressings and processed foods, also contains some omega-3s.)
Although fish can be an excellent source of omega-3 fatty acids, some types of fish contain contaminants such as mercury. The types of fish safe in pregnancy are salmon, tuna,cod,tilapia.
Saturated fats fall into the “bad” camp – eat as little as possible of these. Saturated fats are found in high-fat meats, whole milk, palm oil, butter.
Hydrogenated and partially hydrogenated fats (also known as trans fats) are to be avoided. These fats are found in fried foods and some kinds of margarine.
They’re also used in some packaged foods – like crackers, cookies, and chips – to extend the shelf life of these products. Other sources are bacon, heavy cream, sour cream, cream cheese etc
Many foods are now fortified with omega-3s. Check the labels on eggs, milk, soy beverages, orange juice, yogurt, bread, cereal, and margarine.
Read the Nutrition Facts label to find the amount of saturated and trans fat in a product.
A diet high in saturated fat or trans fat can raise your cholesterol and may put you at risk for heart disease.
In summary,choose small amounts of healthy oils /fat for cooking or flavour. Portion control is key even with the healthy fats.
Major content source: Baby Center