Unsaturated fats – olive, canola, sunflower, peanut and other vegetable oils, avocadoes, fatty fish, etc.
Some of the fats we eat are essential for health maintenance and energy. Surprisingly, these healthy fats, unlike the unhealthy ones, improve cholesterol levels, decrease the risk of heart diseases, assist in brain function, promote healthier skin, regulate the production of many hormones and aid the body in absorbing some vitamins. “Good” fats include olives and olive oil, avocados, fatty fish, nuts and seeds.
Calories per serving: 45, Examples of one serving: 1 teaspoon of oil, 5 olives, 2 tablespoons of avocado, 7 peanuts.