Fats are characterised by being insoluble in water. They are vital nutrients owing to their provision of energy, essential fatty acids, (which the body cannot synthesise) and fat-soluble vitamins.

One serving of 10 g of fat provides an average of 90 kilocalories.

There are three types of fats: saturated, monounsaturated and polyunsaturated fats. Saturated fats should be avoided, as they are associated with the cause of atherosclerosis (the degeneration of arteries due to accumulation of lipids).

As well as the fruit set out in the table, there are also other, less frequently chosen fruit:

bluebonnet, pine kernels, sunflower seeds, and pumpkin seeds. They are high in protein and fat, especially polyunsaturated fat, minerals and folic acid.

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