Fat receives a lot of bad press these days, but it is actually vital for our survival. Fat is a source of vitamins which are essential for our health and bodily functions. Even the brain needs a little fat. There is little doubt that eating too much fat is a risk factor for heart disease and high cholesterol, but it is important that we don’t forget to consider its many benefits aswell.

Here is a little quiz to test your fat knowledge. Check out how much you actually know about trans fats, PUFAs…the list goes on.

1. What is ‘good cholesterol’ named?

a. High density lipoprotein (HDL)
b. Low density lipoprotein (LDL)
c. Trans fats
d. Amino acids

2. How many calories per gram does fat contain?

a. 4 calories
b. 6 calories
c. 9 calories
d. 40 calories

3. Which one of these fats is formed when a food undergoes a process called hydrogenation?

a. Polyunsaturated fats
b. Trans fats
c. Monounsaturated fats
d. Saturated fats

4. Identify the food that contains the highest percentage of fat?

a. Oily fish
b. Chocolate biscuit
c. Avocado
d. Margarine

5. Which statement is true?

a. The fat soluble vitamins are B, C
b. The fat soluble vitamins are A, D, E, K
c. The fat soluble vitamins are A, B, D, C

6. What food is a source of good fats (omega 3)?

a. Salmon
b. Milk
c. Apple
d. Banana

7. What percentage of your daily energy intake should come from fat?

a. 5-10%
b. 25-30%
c. 50-60%
d. 60-65%

8. Where is saturated fat generally found?

a. Fish and nuts
b. Meat and dairy products
c. Fruit and vegetables
d. Avocadoes

9. What is the most important determinant of blood cholesterol?

a. Saturated fat
b. Cholesterol from foods
c. Monounsaturated fats
d. Sugar

10. Which cheese is lowest in fat?

a. Cheddar cheese
b. Ricotta cheese
c. Cottage cheese
d. Parmesan cheese

Now it is time to tot up your score.

Give yourself one point for every question you answer correctly and tally up your score to discover your Fat IQ.

1. a
2. c
3. b
4. d
5. b
6. a
7. b
8. b
9. a
10. c

1-4 points
It’s time to swat up. Not all fats are created equal. There’s good fat, bad fat, fat-free, low fat and full fat. Eating too much saturated fat can put you at a higher risk of heart disease, while including the healthier fats – polyunsaturated fats, can actually reduce your risk of developing these conditions. But while "good" fats and oils are absolutely an essential part of good health and maintaining your weight, they should be used sparingly.

4-7 points
It seems like you know your fats from your carbs. Make sure you read the nutritional labels of the products you are eating for fat content. It’s important for you to know how to identify the healthy fats from the unhealthy fats. The good fats are the monounsaturated and polyunsaturated fats and the bad fats are saturated fats.

8-10 points
Well done! Use your knowledge to make clever food choices. However do remember that fat contains more calories per gram than carbs and protein, so regardless of the health benefits you still need to eat all fat containing foods in moderation.