1. <b>Know your facts</b>
Photo by Roberto Caruso
<p>When it comes to weight loss, fat has a bad rap, because it packs more calories per gram than carbs or proteins. But the reality is a low-fat diet may do more harm than good. First, it can lead to deficiencies in fat-soluble vitamins (A, D, E and K), which are critical for healthy cells and hormone production, says Ottawa nutritionist <a href="http://www.rachelcaven.com/" target="_blank">Rachel Caven</a>.</p><p>Second, when you cut fat, you may eat more unhealthy sugars and chemical fillers. Avoid this trap by planning your daily calorie intake to include 30 percent <a href="https://www.chatelaine.com/health/healthy-fats-help-you-absorb-nutrients-from-fruits-and-veggies/" target="_blank">healthy fats</a> (good-for-you polyunsaturated and monounsaturated). And no trans fats, please!</p><p><strong>Get the recipe for this salad at <a title="chatelaine.com/healthyfat " href="https://www.chatelaine.com/recipe/salads/colourburst-chicken-salad/" target="_blank">chatelaine.com/healthyfat</a> </strong></p>
2. <b>Eat more avocado</b>
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<p>Here’s an aha! we just love to share: Use avocado instead of mayo on your next sandwich for a major nutrient boost. Avocados have that creamy, treat-like consistency, with the added health benefits of heart-smart monounsaturated fat, fibre (6 to 7 grams!), vitamin E and potassium.</p><p><strong>Try It Today:</strong> Mix this healthy fat in with tuna, chopped celery and carrots, or use it as a spread on your sliced bread or wrap. </p><p><strong>Follow the jump for more <a href="https://www.chatelaine.com/health/diet/avocado-health-benefits-and-a-quick-quinoa-avocado-salad-recipe/" target="_blank">health benefits of avocado</a>.</strong></p>
3. <b>Go Greek (as in olives, feta, fish…)</b>
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<p>Fats that are common in the Mediterranean (olive oil, omega-3-rich fish, feta, yogurt and nuts) will score you a home run when it comes to choosing healthy fats and building stronger bones. A study on men published in the <a href="http://jcem.endojournals.org/" target="_blank"><em>Journal of Clinical Endocrinology & Metabolism</em></a> reveals this fatty fare can help lower osteoporosis risk.</p><p>Here’s another reason to eat like the Greeks: These same foods can <a href="https://www.chatelaine.com/health/diet/seven-easy-tips-to-reduce-insulin-and-lose-belly-fat/" target="_blank">decrease insulin resistance</a> in the body, which can reduce your risk of heart disease. Opa!</p>
4. <b>Fuel your brain with fish</b>
Photo by Roberto Caruso
Oily fish like salmon, sardines and tuna are rich in EPA and DHA omega-3s, which health experts say are essential for preventing memory loss and keeping your brain healthy. They protect the strength of your nervous system too.
5. <b>Read every detail</b>
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<p>Often what makes a fat unhealthy is how it’s processed. A good rule of thumb is to always choose extra-virgin or cold-pressed oils and avoid ingredients you can't pronounce.</p><p><strong>Make it a Habit:</strong> If you don’t recognize an ingredient on the label, put the item back! Same goes for trans fats.</p>
6. <b>Say yes to omega-3s</b>
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<p>“Some of the best foods for healthy fats are those that contain omega-3 fatty acids, because our bodies don’t produce them on their own,” says Caven.</p><p>Including these good-for-you fats at every meal is easier than you think.</p><p><strong>Try it today:</strong> Add ground flaxseed to your yogurt, cereal or smoothie and chopped walnuts to your salads. Switch to omega-3 eggs for brekkie and have fish two to three times a week.</p><p><strong>Find yummy (healthy!) egg recipes for every meal at <a title="chatelaine.com/eggs " href="https://www.chatelaine.com/meal-type/eggs/" target="_blank">chatelaine.com/eggs </a></strong></p>
