But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.
Cottage cheese is a low-calorie cheese with a mild flavor.. Its popularity has grown in the last few decades, and it's often recommended as part of a healthy diet. Cottage cheese doesn't only offer a lot of protein — it's also packed with essential nutrients.
Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.
Dark chocolate: once considered a rare treat is now mainstream. It’s become the snack of choice for healthy eaters. For good reason. It feels decadent, tastes great, and has researched healthy benefits . One small study showed participants ate less junk food after eating dark chocolate.
Extra virgin olive oil is fairly nutritious. It contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids. This is the nutrient content of 100 grams of olive oil : Saturated fat: 13.8%. Monounsaturated fat: 73% (most of it the 18 carbon long oleic acid). Omega-6: 9.7%. Omega-3: 0.76%. Vitamin E: 72% of the RDA.
The term "fatty fish" may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids -- good fats unlike the bad saturated fat you find in most meats.
(10) Palm oil and coconut Oil in Your Kitchen Personally, I use only two oils in my food preparation. The first, extra-virgin olive oil is the best monounsaturated fat and works great as a salad dressing. However, olive oil should not be used for cooking. Due to its chemical structure, heat makes olive oil susceptible to oxidative damage. So ...
Soy nuts are whole, roasted, mature soybeans. Soy nuts are a very dense food, with a lot of nutrients in even very small servings. Because of the high caloric and fat content that come with this nutrient density, you should be careful not to eat more than 1 or 2 ounces per day.
Pumpkin, sunflower, and sesame seeds also boast a strong vitamin and mineral profile. Each type contains hefty doses of the helpful minerals copper and magnesium. Copper is involved in red blood cell formation and supports the healthy functioning of blood vessels, nerves, and the immune system.
Chicken Skin Facts. There is about a 50-calorie difference between skinless chicken and chicken with the skin on. Also, an April 2010 report by CNN pointed out that 55 percent of the fat in chicken skin is monounsaturated. So if you need some juicy flavor, it makes more sense to reach for homemade broiled skin-on chicken than the empty calories and trans-fats of chips or fast-food fried chicken.
Soft tofu contains 61 calories per 3.5-ounce serving and contains almost 4 grams of fat, of which half a gram is saturated. It also has 2 grams of carbohydrates and almost 7 grams of protein, and offers 11 percent of the daily value for calcium, 6 percent for iron and 11 percent for folate.
Egg white omelets and sandwiches have made their way onto many breakfast menus, but is choosing egg whites over whole eggs really the best choice nutritionally? If you're looking to cut calories, fat, and cholesterol from your diet, egg whites might be a better option, but check out what you might be missing by skipping out on the yolks.