It's easy to think that if a food is "good for you" it can't possibly make you fat!
Unfortunately there are many foods that have terrific health benefits, but also have a very high calorific value. There's no need to avoid them altogether but eat them only in small amounts or larger amounts occasionally.
Good Idea
Sprinkle just a few (7g or 1/4oz) nuts or seeds onto a salad or into a stir-fry.
| Food | Health Benefits | Calories | Fat Grams |
| Avocado, 1 small 150g including skin and stone | High in healthy monounsaturated fat and vitamin E | 200 | 20 |
| Olive oil, 1 tbsp | High in healthy monounsaturated fat | 125 | 13 |
| Sunflower spread, e.g. Flora, per level teaspoon | High in polyunsaturated fat | 37 (25 for half-fat versions)7 | 4 (2 for half-fat versions) |
| Nuts, 100g | Most are high in polyunsaturated fat and vitamin E. Almonds, hazelnuts, macadamia, peanuts anmd walnuts are high in healthy monounsaturated fat. Brazil nuts are very high in the antioxidant mineral Selenium | 550-600 | 45-75 |
| Seeds, 100g | Sesame seeds are a good source of calcium. Pumpkin seeds are high in zinc | 600 | 45-58 |
| Soya beans, 100g, cooked | May help cholestrol | 150 | 6 |
Happy slimming, onward and downward,
hugs
Joan
Free Forum Hosting
Important Announcement
First 
