Fat intake should come mostly from raw fats such as raw vegetables, like avocado, and raw seed fats, like olive oil or sesame oil. Fats in their purest state are most efficient in cell repair and hormone production. Fats are very heat sensitive. Whenever fats are heated to a high temperature they become free radicals, which are toxic and harmful to the liver and blood. If you have to cook a fat, do so at the lowest temperature possible.
Olive oil is considered the most stable for cooking.
If the oil turns brown or smokes, then it has been damaged and is now loaded with free radicals that are harmful to the liver and blood. This is why using low temperatures is so important. Complex carbohydrates including fruits, vegetables, and brown or wild rice are good choices. Complex carbs provide energy because they contain nutrients and fiber that the body uses more efficiently than simple carbohydrates. Because they are low in fiber and nutrients, bad choices are simple carbs like sugars and sweets, and refined carbohydrates such as white flour products including regular pasta and breads.