Dietary Fat . Updated 1 January 1970. +Related Content FacebookTwitteremailPrintHaving fat in your diet is important because fat is needed to absorb certain vitamins and to make hormones. Eating too much fat, especially saturated fat, can be unhealthy and may lead to high cholesterol and heart disease.Take our quiz to see how well you are balancing the amount of fat you eat!1. When I drink milk, I choose: 2% or whole milk skim (fat free) or almond milk 1%, or soy milk2. When I eat out, I usually order: Deep fried foods (like fried chicken and french fries) Grilled or baked foods (like grilled chicken and baked potatoes)3. When choosing salad dressing, sour cream, cream cheese or mayo, I usually choose: Regular Low fat Fat free4. I eat dessert foods like cookies, cakes, ice cream, chocolate, or candy bars: Never Hardly ever or only on special occasions Not everyday, but a few times a week I have a little treat most days Whenever I can!5. I eat fast food (McDonald's, Burger King, Taco Bell, KFC, Chinese take out, pizza): Never Hardly ever, maybe once a month Once every week or two At least twice a week More than I eat at home!6. I eat dietary fats: Whenever I want—the more fat the better! I eat some high-fat foods but balance them with lower-fat foods like fruits and veggies I try to avoid eating any fat in my diet I mostly choose fat-free foods (fat-free salad dressing, cheese and cookies)Time is Up!