After years of supporting the great low-fat diet, research is now showing that certain fats are not only good for you, but that they may also help you lose weight. However, the key is choosing the right kinds of fat, such as monounsaturated fats, and consuming them in moderation. Some of these healthy fats include avocado, olive oil, nuts, seeds, and fatty fish, such as salmon. The problem in America is that we eat too many saturated fats, such as meat, fried foods, desserts, and snack food. Plus, many people do not pay attention to their feelings of fullness vs. hunger.

It is important to remember that high fiber foods, such as fruits, vegetables, whole grains, and legumes should still form the basis of your diet. However, along with fiber and lean protein, healthy fats may further enhance your feeling of satiety (fullness). Because fats can help you reach the point of satiety faster and make you feel fuller longer, you may eat less if you pay attention to your body when you eat. An additional bonus of these fats is that many of them provide heart-healthy Omega-3 and Omega-6 fatty acids.

Once again, let's review the rules you must abide by:
1) Choose heart-healthy unsaturated fats. These include:
-Avocado
-Olives and olive oils
-Nuts and nut butter
-Seeds, such as sesame, sunflower, and flax
-Fatty fish, such as salmon

2) You must eat these fats in moderation! Remember that all fats are calorie-laden and, in the end, it is the number of calories consumed vs. the number of calories expended that determines weight loss or gain. For instance, consider the following:
1tsp of olive oil = 40 calories and 1 tbsp of olive oil = 120 calories
1 tbsp of nuts = 50 calories and 1/2 cup of nuts = 400 calories.

Here are a few ways to include small amounts of healthy fats in your diet:
Garnish salads with 1 tbsp of slivered almonds or sunflower seeds.
Don't eat nuts alone as a snack, but mix 1 tbsp to 2 cups of air-popped popcorn and enjoy.
Sprinkle 1 tsp of flaxseed in your yogurt.
Add 2 thin slices of avocado to your turkey sandwich, instead of cheese.
Spread 1 tbsp of peanut butter onto your toast, instead of butter.

Author: Kelli Hairston, RD, LD

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