6 undeniable reasons to eat more healthy fats

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 Rachel Caven.

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 healthy fats (good-for-you polyunsaturated and monounsaturated). And no trans fats, please!

Get the recipe for this salad at chatelaine.com/healthyfat