Are you stuck in the '70s, and afraid of fat? Fat-free still registers in some people's psyche as a healthy way to eat. It's time for an attitude adjustment, because all fats are not bad. In fact, some are essential to good health, including vitamin and mineral absorption, hormone production and cell structure.

New USDA Fat Recommendations

The U.S. government changed the recommendations for the 2005 Dietary Guidelines. The old guidelines had fat way up top of the pyramid, in the narrowest part, next to sugar. Fat was to be kept to a minimum, which made consumers think that all fats are bad. However, some actually help lower cholesterol and prevent disease, leading the USDA to change the fat recommendation.

They've flipped the pyramid on its side, so that consumers understand that within the fat category, some fats should be included regularly, but others should only be eaten occasionally, if at all. The new pyramid reflects the ruling that took effect on January 1, 2006. Now consumers can read the number of grams per serving of trans-fat, which is linked to coronary heart disease.

Good Fats/Bad Fats

Populations who eat their fat calories from nuts, seeds, olive and canola oil, avocado and fatty fish like salmon, sardine and mackerel remain healthier than those who eat a lot of fried foods, fatty meat and hydrogenated fats in packaged foods.

Fat tastes good, and makes food taste good. But, since fat has twice the calories of protein and carbohydrate, most people can't eat it indiscriminately. Fat needs to be fine-tuned, especially when you're trying to lose weight on a balanced program.

Take this quiz to see how much you know about fat.

1. The US Dietary Guidelines recommend what percentage of calories from saturated fat?

a. 0 percent
b. 5 percent or less
c. 10 percent or less
d. 25 percent or less

2. The U.S. Dietary Guidelines recommend less than how many milligrams of cholesterol per day?

a. 100
b. 200
c. 300
d. 400

3. What is trans-fat?

a. Liquid oil that's solid at room temperature
b. Fat that's made from soybean oil
c. Fat that's gender challenged