Fat is good.

Yes, that's right. Fat is good when it's not trans fat and when it is not unnecessary or in excess.

We need fat to digest our food, maintain good metabolism, skin health and even to lubricate our nervous system. So, keep it in your daily diet. But in moderation and in sensible cooking.

Fat is must:

In soups and salads to digest their fibre and absorb their nutrients.

In preparation of greens or high fibre, high protein foods to break down their hardness and help digest.

In marination of poultry meat, and cooking grains like rice, ragi, jowar, bajra, etc.