As well as your rainbow plate there are some other nutrients that are essential.
Ideally, a significant proportion of your energy comes from the fat content of your diet rather than from high glycaemic carbs [refined wheat, potatoes, white rice etc] because these cause high sugar peaks after consumption. The best oil and fat choices are healthy and good for you. The demonisation of fat in the last century is now recognized to be completely misleading and one of the causes of our current obesity epidemic. I will use ‘fat’ to mean oil or solid foods.