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   Fat is higher in calories than protein and carbs. Nutrition and health experts have been recomending lowfat diets for decades! Research shows that a diet where you get about a third of your daily calories from fat can help you lose weight and keep it off! Healthy fats help you feel full longer. So the secret is - eat the right kind of fat! You'll enjoy your food more and boost your calorie burning metabolism!

   If weight loss is one of your goals - try to balance the calories you get from food with the calories you use through physical activity and exercise. Eating more healthy foods actually helps boost your metabolism and lose weight! And keep the weight off! It's never too late to start eating healthy! 

Here are some of the best sources of fat to help you reach your weight goal.

1.  Fish like salmon, albacore tuna, herring, mackerel, and sardines contain beneficial amounts of omega-3 fatty acids. Some health experts suggest wild caught, cold water salmon is one of your best fish options. These same scientists recommend avoiding farm raised fish - as they can contain unhealthy levels of  some chemicals. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality omega-3 supplement will give you the benefits without the taste.

2. Olive oil is an excellent source of fat.  For centuries olive oil has helped healthy people around the world lower their cholesterol and their risk of heart disease. Use olive oil sparingly when cooking. Try a healthy vinégar and oil dressing with your favorite salad. Researchers have found that your body absorbs more of the healthy antioxidants found in tomatoes when you enjoy them with an oil-based dressing.  Moderation is the key!  You only need a teaspoon of olive oil to enjoy all its benefits!

3. Avocados are an excellent source of healthy fat. An average avocado has around 30 grams of fat. Two thirds of those  fat grams are healthy monounsaturated fats. Like olive oil - avacados help you absorb more of the healthy phytonutrients like lutein and beta-carotene found in tomatoes, spinach and carrots! Researchers at Ohio State found that more antioxidants were absorbed when people ate a salad including avocados than without this heart-healthy fruit. One-quarter of an avocado will add flavor with about 75 calories.

4. Almonds, walnuts, and pecans are great sources of minerals, and monounsaturated fat. In one study the researchers found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Be careful - more than a handful can add some serious calories to your day! A handful is about the perfect daily serving of these heart-healthy nuts!
 

5. Flaxseeds. Packing a wallop of fat, protein, and fiber, flaxseeds are a delicious and healthy addition to any healthy eating plan! Add ground flaxseeds to your morning oatmeal or yogurt. Toss some on your favorite vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or people who don't like fish. Ground flaxseeds also have 3 grams of fiber per tablespoon that will help slow digestion and keep your blood sugar stable.

    Losing weight is easier when you choose to eat healthy foods!  Listen to the nutrition experts' advice and eat several different fruits and vegetables every day. An apple, orange, and banana each day are always excellent choices! Include a healthy variety of  fruits, berries, and vegetables in your daily diet.

    Healthy fats - especially omega-3 fats help your brain function properly. Your brain needs healthy fats -  primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish.

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More healthy eating ideas:

    * Go lean on protein. Trim away all visible fat from meats and poultry before cooking. Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying. Skip or limit the breading on meat, poultry, or fish.

    * Prepare dried beans and peas without just a tablespoon or so of extra virgin olive oil. Enjoy some tasty red beans and rice  with these easy salmon patties for for a healthy and nutritious meal!

    * Avoid trans fats and choose foods low in saturated fats, cholesterol, salt (sodium), and added sugars. Cutting calories is easier than you might think!

    * Enjoy wild-caught, cold water fish a few times a week.  Cold water, wild-caught salmon is full of healthy omega-3 fats and other healthy vitamins and minerals!

    * Read on for even more about eating healthy foods.

      If you want to drop a few pounds the quickest way to lose weight is eating healthy foods and getting  plenty of exercise.

    Start every day with a  healthy breakfast !  Get some protein with your breakfast - It will help your body burn calories throughout the day! Enjoy life more eating a variety of healthy foods!