“In the matter of fat restriction, we have done a good job of educating consumers” stated an American Heart Association report in 1998. However, years later, the low-carb craze has made it all too easy to forget the effects of fat on health and weight control.

In one sense, fat matters because it is essential to our bodies. Fat is an important energy source and provides insulation and a protective cover for vital organs. Fat also enables your body to transport, store and absorb the fat-soluble vitamins A, D, E and K.

Omega-3 fats are particularly important as they are thought to protect against cancer and heart disease. However, because our bodies can’t produce them, they must be obtained from food. Your best sources include fish (particularly salmon), flaxseed, soybeans, and walnuts.

The flipside of course, is that fat matters because you can have too much of it.

Too much “bad” fat in particular will dramatically increase your risk for heart disease and stroke. “Bad fats” are the artery-clogging, cholesterol-raising saturated and trans fats found mainly in processed foods and animal foods (saturated fat in milk, cream, butter, fatty meats) and baked and fried food products (trans fat in hydrogenated oils).

For weight control, don’t forget that fat-laden foods are calorie dense; every gram of fat equates to nine calories. Fatty foods may appeal to your taste buds, but if you are serious about weight control, be aware of hidden sources of fat that you may be unwittingly consuming in your food.

Carbs do count. You can’t live without them, but you can certainly live better with more complex, high-fiber carbs than with refined, high-sugar ones.

Carbohydrates are your best source of energy. Without them, your body reverts to stores of protein and fat, which is bad for health and slows weight loss. Carbs are also your “main brain food” – without enough carbs you lose concentration and feel mentally fatigued. Carbs are also essential for fat metabolism and maintaining the nervous system and red blood cells.

However, too many refined carbs will count negatively toward your weight loss and healthy eating goals. Refined carbs include sugar, candy, white bread, potatoes, white rice, cookies and other highly-refined and processed foods; these should all be limited. Such foods only provide short-term energy and satiation and also lead to blood sugar crashes, setting you up for cravings – the more you eat, the more you will want to eat.

If you really want to make carbs “count” towards healthy eating and weight control, you should opt for high-fiber carbohydrate foods such as beans, vegetables, brown rice, whole-grain pasta, and fruit. As well as being full of good nutritional value, these go into your bloodstream slowly and steadily, keeping your blood glucose levels stable and your hunger and mood swings at bay. All this makes it easier to lose weight; if you’re well-satiated, you’re less likely to overeat.

One gram of carbohydrate equals four calories. Health experts say around 40-60 percent of your daily calories should come from carbs, depending on your overall calorie intake.