Consume 30% of your daily calories from optimal sources of fat

Fat is necessary for optimal health and even weight loss. The key is to cook with and add the good types of fat.

Maximize

• Monounsaturated fats such as olive oil, avocados, nuts (walnuts, almonds) and seeds (sesame seeds)
• Omega-3 fats such as those found in cold-water fish and fish oil

Minimize

• Saturated fat such as red meat and full fat cheeses
• Trans fatty acids such as those found in margarine and other processed food items. Look for the words "partially hydrogenated" on your label which indicates trans fatty acids.
• Omega-6 fats such as vegetable oils (safflower, sunflower). Eaten in excess, these fats will create a dangerous inflammatory effect in the body.

Fats are often disguised in foods. To add good fat to your diet, cook with olive oil, add flax oil to a morning shake or include nuts, seeds or avocados in meals.