That being said - there are good fats and there are bad fats. Eating too much of any fat will make you... well.. fat.
Polyunsaturated fat: Vegetable Oil
Omega-3s (a type of poly-): found in fatty fish (salmon, trout, catfish, mackerel), flaxseed and walnuts.
Monounsaturated fats: Avocado, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds; and olive, canola, and peanut oils
Saturated Fat: Found in animal products (meat, poultry skin, high-fat dairy, and eggs)
Trans Fat: 2 types - naturally occurring found in small amounts in dairy and meat; and the artificial kind that occur when liquid oils are hardened into "partially hydrogenated" fats.
Adding hydrogen to oil through a process called hydrogenation, makes the oil less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel. This process is thought to make the oil more difficult to digest
PAM, VEGETABLE COOKING SPRAY INGREDIENTS: Canola Oil, Grain Alcohol, Soy Lecithin (coagulant), Propellant.
I don't want all that - I just want olive oil. In comes the best invention ever: The Misto. You can buy this at TJ Maxx or home goods for $5-9 dollars - and it is SO worth the money. All you do is fill it with your favorite olive oil, pump the lid (creates natural pressure instead of using a chemical propellant), and spray! It almost makes too much sense.
This product is also a must-have if you're making kale chips. Directions say to lightly coat your kale in oil - but nothing is "light" about "coating" something with oil when it's globbing out of the bottle. I find I use a lot less oil when I can just spray a thin layer on my kale chips, saute pan, baking dish etc.
DID YOU KNOW...
If the item contains less than .5g of fat per serving - the FDA says you can round down! So all the crap you're eating that has 0g fat (cough cough cooking spray) - may actually have up to .5g of fat. per serving. PAM serving size is 1/4 second spray. I dare you to try to spray for 1/4 of a second. Or even a second. good luck with that...
If you are stir frying, either use Extra Virgin Olive Oil or Coconut Oil. I think coconut oil still tastes a little like coconut, so I only use it to stir fry certain things that won't taste weird with a little coconut.
If you are baking, try coconut oil. Or - experiment with oil alternatives like adding applesauce, pumpkin puree, or a banana to your recipe. You'll be surprised how good it turns out, even without all the oil.
If you are eating a processed food, just be cognizant. Read the Label! No one is making you eat food - you choose what goes in your body. Unless we're talking about fro yo - that stuff just hops into my mouth.