Any chef will tell you, fat equals flavor. Why do Brussels sprouts taste so delicious at your favorite restaurant, but taste bland and flavorless when you make them at home? The answer is fat. Those heart-healthy sprouts were likely cooked in lots of olive oil, butter, bacon fat or all three and maybe tossed with a little pecorino Romano cheese for good measure!

Fat is something our bodies need along with carbohydrates and protein. It is part of a healthful, well balanced diet and aids in the absorption of some vitamins and nutrients. There are good fats (unsaturated) and bad fats (saturated and trans fats). Good fats can be found in olive oil, avocado, nuts and seeds. The bad ones are usually found in processed foods, which should be avoided and in animal products such as meat, butter and cream which should be consumed in moderation and within dietary guidelines.

Often when eating healthfully, we tend to focus on the amount of fat in a particular food and forget about the other places fat is found, like in the cooking oil it’s prepared in or that tangy sauce for dipping. The fat in the extra pad of butter and in the sprinkle of bacon bits that add that oh so delicious crunch cad add up. A sprinkle here and a dash there throughout the course of a day can literally add up to hundreds of calories per week.

And what about those condiments? Fat is not only found in the usual suspects like mayonnaise and cheese, but salad dressings and marinades too. All too often individuals believe they are being “good” by choosing the salad bar at lunch only to sabotage their efforts by adding three tablespoons of full-fat ranch dressing at a staggering 220 calories and over 20 grams of fat!

So how do you navigate through all these little ‘extras’ and still have delicious healthful food? Knowledge is power. Get to know fat. Some fats are best saved for cooking others can be substituted with lower fat options. Try making your own salad dressings at home and learn to decode some of the words used to describe olive oil and other fats when you’re dining out.