Not all fats are alike. According to the Harvard School of Public Health, certain fats can lower the risk of heart disease and other ailments. It all comes down to knowing which fats to eat more of and which to watch out for.

Tip- Monounsaturated or polyunsaturated fats provide fat-soluble vitamins and essential fatty acids needed for growth and development. They also help keep the heart healthy. These fats can be found in foods such as almonds, olives, avocados, sesame sees and hazelnuts.

What to watch out for trans fat, which increase risk of certain diseases. They are found in partially hydrogenated oils, which are used in many deep fried snacks and fast foods.

How much? Kids ages 3 and older should get roughly 30% of their daily calories from healthy fats. Find out more about ZBaR, Twisted Fruit and the Clif Kid Ingredient Guide at www.clifbar.com