What is fat in food?

Fat is a macronutrient with 9 calories per gram, more than twice protein or carbs. It carries flavour and helps your body absorb some vitamins.

What does it mean?

Because fat is so energy-dense, it explains most of the gap between two meals that look alike. Dressings, cheese, frying and sauces are the usual sources.

Total fat includes saturated, trans and unsaturated fats. Labels list saturated and trans fat separately.

How does it show up when you order food?

Salads can be high in fat once dressing and cheese go on. Swiss Chalet's Greek Salad with Rotisserie Chicken has 80g of fat and 1,040 calories.

Asking for dressing on the side is the easiest way to control it.