Yes, some fats can fit into a healthy diet. Our bodies actually require them. The USDA Dietary Guidelines recommend 20 to 35 percent of calories come from fats, predominantly unsaturated ones. They deliver certain vitamins, provide essential fatty acids and are a source of fuel.

But it's easy to get confused about the different kinds of fats, where they come from and how much of them to eat. So here are some fat facts to keep things straight.

The bad

Saturated fats are found in animal products like meat, poultry skin, eggs and high fat dairy products. Saturated fats are also found in high quantities in vegetable oils that stay solid at room temperature, such as coconut and palm oil. The American Heart Association recommends that only about 7 percent of calories should come from saturated fats.

Trans fats come in two forms. Natural trans fats are found in small amounts in dairy and meat. Artificial trans fats are made when liquid oils are hardened into solid form, called "partially hydrogenated" fats. These are in baked goods, packaged snack foods, some margarines, icings and crackers. Even small amounts of artificial trans fats can increase bad cholesterol and put you at risk for heart disease. The Dietary Guidelines recommend keeping trans fat consumption as low as possible.

The good

Good fats are unsaturated. These include polyunsaturated and monounsaturated fats. When eaten in moderation, they can help reduce the risk of heart disease.

Polyunsaturated fats

n Are found in most vegetable oils

n Include a plant-based, heart-healthy omega-3 found in flax, pecans and canola oil

n Include an omega-6 that is important for the skin, found in canola oil, pecans and poultry

Monounsaturated fats

n May help protect the heart by lowering bad cholesterol when used in place of saturated fats

n Are typically a good source of the antioxidant vitamin E

n Are found abundantly in olives, avocados, canola oil and pecans

Canola facts

Canola oil:

n Has the best nutritional balance of any popular cooking oil

n Is cholesterol free and has no trans fat

n Is one of the best plant sources of omega-3 fat

Pecan Facts

Pecans:

n Are the highest in antioxidant capacity of all nuts

n Have over 19 vitamins and minerals

• Are high in fiber and a good source of protein

While all fats and oils have the same amount of calories per gram, you can make those calories work for you by making nutrient-rich choices. When you know the skinny on fats, getting the good ones into delicious family friendly meals is easy.

2 to 3 tablespoons canola oil½ medium size eggplant, sliced into 2 x 4-inch slices½ medium size zucchini, cut into 2 x ¾-inch slices½ medium red onion, cut into wedges½ small red pepper, cut into 2 x ½ -inch pieces½ small yellow pepper, cut into 2 x ½-inch pieces½ small orange pepper, cut into 2 x ½-inch pieces4 6-inch whole-wheat tortillas4 to 6 tablespoons Nuttin' Better Sauce10 to 15 cherry tomatoes, halved2 to 3 tablespoons grated mozzarella cheesePreheat oven to 375 degrees. Line baking sheet with foil.Pour canola oil into large bowl. Toss vegetables (except tomatoes) with canola oil until well coated. Layer on foil lined baking sheet and roast for about 20 to 25 minutes or until vegetables are soft and slightly browned. Remove from oven. Set aside.Increase oven temperature to 400 degrees. Place tortillas on foil lined baking sheet. Spread 1 to 2 tablespoons sauce on each tortilla. Divide vegetables, along with tomatoes, evenly onto each tortilla. Sprinkle with cheese.Bake for 5 to 10 minutes. Serve immediately. Makes 4 servings.

5 to 6 cremini mushrooms, sliced5 to 6 white button mushrooms, sliced5 to 6 oyster mushrooms, sliced1 cup cooked chicken, coarsely diced4 6-inch whole-wheat tortillas4 to 6 tablespoons Nuttin' Better Sauce2 to 3 tablespoons grated mozzarella cheesePreheat oven to 400 degrees.Place tortillas onto foil lined baking sheet. Spread 1 to 2 tablespoons sauce on each tortilla. Divide mushrooms and chicken onto each of the tortillas. Sprinkle with cheese.Bake for 5 to 10 minutes. Serve immediately. Makes 4 pizzas.

6 tilapia filets½ cup crushed mixed nuts (such as pecans, walnuts, and almonds)1 cup corn flour1 tablespoon chopped fresh basilJuice of 3 fresh limes2 teaspoons ground sea salt1/3 cup olive oil1 tablespoon chopped fresh ginger2 teaspoons white pepper4 cloves fresh garlic, mincedMarinate the tilapia in a resealable plastic bag with the ginger, garlic, salt, pepper, olive oil, and lime juice for about 30 minutes.Preheat the oven to 350 degrees. In a shallow bowl, combine the nuts with the corn flour and chopped basil. Stir until well combined. Place each piece of tilapia in the nut/flour mixture and toss to coat well. Press the mixture on the fish with your hands to make sure it's well coated. Place fish on a non-stick baking pan and bake in the oven for about 15 minutes. Makes 6 servings.

½ yellow pepper, thinly sliced½ orange pepper, thinly sliced½ red pepper, thinly sliced24 to 30 small, precooked shrimp, thawed4 6-inch whole-wheat tortillas4 tablespoons Nuttin' Better Sauce2 to 3 tablespoons grated mozzarella cheesePreheat oven to 400 degrees.Place tortillas onto foil lined baking sheet. Spread 1 to 2 tablespoons sauce on each tortilla. Divide peppers and shrimp onto each tortilla. Sprinkle with cheese.Bake for 5 to 10 minutes. Serve immediately. Makes four pizzas.

½ pound linguini½ to 1 cup Nuttin' Better Sauce½ cup chopped pecansCook linguini following package instructions. Drain and reserve 3 to 4 tablespoons cooking water.Return pasta to pot and place over low heat. Add sauce. Stir to coat linguini. If needed, add reserved pasta water to thin sauce. Serve immediately, garnished with chopped pecans. Makes 4 to 5 servings.

½ cup canola oil2 to 3 tablespoons lemon juice3 tablespoons Nuttin' Better SauceSalt and pepper to tasteIn medium bowl, whisk together canola oil and lemon juice. Add sauce and whisk to blend. Add salt and pepper if desired.Store extra salad dressing in refrigerator. Makes 1 cup.