Fat is stored as an energy reserve in the body. It surrounds and protects visceral organs, provides insulation, is a precursor for important hormones, and transports fat soluble vitamins. Prominent food sources are oils, nuts, seeds, meat, fish, and dairy. Fat exists in different forms; monounsaturated fats, polyunsaturated fats, saturated fat, and trans fat. The amount of fat in the diet is typically noted to be around 20-35% of total daily calories. This is going to depend again on individual health and fitness goals, and the breakdown of the different types of fat in the diet is important in regards to health outcomes.