Some of you may have been surprised to see cheese on my list of healthy snacks, after all, many of us have been told for years to avoid dairy because of the saturated fat. However, you’re probably seeing a lot in the media these days about how saturated fat is ok. So what gives and what types of fats are ok?Here’s some of the different types of fats and what you need to know about them:Unsaturated Fats: Monounsaturated fats are found in avocados, nuts, seeds and olive oil and polyunsaturated fats are found in fatty cold water fish, chia and flax. These fats can help you stay lean and have great anti-inflammatory properties.Saturated Fats: These are the fats found in red meat, full-fat dairy and egg yolks and coconut oil. While we’ve been told for years that saturated fats are bad for your heart and cholesterol, recent research, including this study in the American Journal of Clinical Nutrition, shows that saturated fats really aren’t as bad for you as previously thought. This is why choosing full fat dairy is actually a good idea-the fats keep you feeling fuller for longer, and the fat slows digestion, leading to lower insulin spikes than fat free dairy. It’s important to remember that many of the foods high in saturated fats also tend to be caloric dense, so you need to be aware of portion control. Also, be aware that grass fed dairy has a better fat profile than grain fed dairy. Additionally, those with auto immune disorders may want to avoid dairy. And when it comes to all the saturated fat in coconut oil, coconut oil has been shown to help manage blood sugar and improve energy use so you lose fat, so don’t avoid this fat!Trans Fats: Most trans fats are synthesized from oils in a food processing method known as “partial hydrogenation”. These fats are no good and can increase your “bad” LDL cholesterol and can increase your risk of cardiovascular disease. Trans fats are mostly found in processed foods.One of the best nutrition rules is to eat foods in as natural a state as possible, and avoid processed foods. If you’re confused about fats, just follow this rule and you’ll get plenty of healthy unsaturated fats, a good amount of beneficial saturated fats and limit your unhealthy trans fats!