Women have some flexibility in the amount of fat they consume, so it's OK to customize a diet plan that works best for your lifestyle. If you're on a weight-loss diet, aim for the least amount of fat. Don't take it entirely off the menu, however, because the body needs some fat to maintain cellular function, keep nerves healthy, and digest nutrients. In addition to setting a value for total fat grams, you should also know the maximum recommended grams of unhealthy fats.
Fat is an essential component of a healthy diet, just like protein and carbohydrates. The key to healthy fat intake is eating the right types in appropriate amounts. When eaten in limited quantities, healthy dietary fats benefit you by supplying energy, helping your body absorb fat-soluble vitamins and providing fats your body needs but cannot manufacture, such as linoleic acid and omega-3 and omega-6 fatty acids.