Eating fat doesn’t necessarily make you fat! Many immune supportive vitamins, like Vitamin E or beta-carotene and hormones, like Vitamin D require some fat in the diet for absorption. Fat is a rich source of energy, you should try and eat no more than your recommendation intake. It is also important to choose unsaturated fats as much as possible, such as those found in oily fish, nuts and seed, avocado, and spreads made from sunflower, rapeseed and olive oil.