Fat is a concentrated source of energy. It can be divided into two main groups - saturated and unsaturated. Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin. Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Unsaturated vegetable oils are generally a healthier alternative to saturated fat and can be found in sesame, sunflower, soya, olive oil, soft margarine and in foods such as oily fish, including sardines and salmon. The value of saturated and unsaturated fat in our diets isn't fully understood yet, but generally, eating too much saturated fat is associated with an increased risk of heart disease. Where possible, you should ensure that the fat you eat is unsaturated.