1. Avocado
Calories: Approximately 160 calories per 100 grams, with about 15 grams of fat.
Why eat it? Avocado is packed with monounsaturated fats that are heart-healthy, helping to reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). It’s rich in vitamin E, vitamin K, potassium (more than a banana!), and dietary fiber, all of which support healthy digestion. Additionally, avocados contain antioxidants like lutein, which are beneficial for eye health. Moderate consumption (about half an avocado a day) can promote satiety, aiding appetite control.
2. Nuts (Almonds, Walnuts, Cashews)
Calories: Roughly 600 calories per 100 grams, with 50-70 grams of fat, depending on the type.
Why eat them? Nuts are an excellent source of healthy fats, protein, fiber, and micronutrients such as magnesium, vitamin E, and omega-3s (especially in walnuts). Studies indicate that nut consumption is associated with a reduced risk of heart disease, improved brain function, and may help in maintaining a healthy weight due to their satiating properties. Recommended intake: 20-30 grams per day (a small handful).
3. Olive Oil
Calories: Approximately 900 calories per 100 mL, 100% fat.
Why include it? Extra virgin olive oil is one of the healthiest fats available, rich in monounsaturated fatty acids and antioxidants like polyphenols. It supports heart health, reduces inflammation, and aids in the absorption of fat-soluble vitamins (A, D, E, K). Research shows that olive oil is linked to a lower risk of chronic diseases like type 2 diabetes and stroke. Recommended amount: 1-2 tablespoons daily, preferably as a salad dressing or for light cooking.
4. Dark Chocolate (70% Cocoa and Above)
Calories: About 600 calories per 100 grams, with 35-45 grams of fat.
Why indulge? Dark chocolate is rich in flavonoids, antioxidants that support heart health by improving blood flow and reducing blood pressure. It’s also a good source of magnesium, iron, and copper, which contribute to overall body function. Moderate consumption (20-30 grams daily) can enhance mood due to its effect on serotonin production. Choose chocolate with minimal sugar for the best benefits.
5. Natural Peanut Butter
Calories: Approximately 590 calories per 100 grams, with about 50 grams of fat.
Why add it? Natural peanut butter (without added sugar or hydrogenated oils) is an excellent source of protein, healthy fats, vitamin E, magnesium, and fiber. It promotes satiety, supports heart health, and helps regulate blood sugar levels. Recommended serving: 1-2 teaspoons per day, perfect on whole grain bread or added to smoothies.
6. Full-Fat Cheese (Cheddar, Gouda, Parmesan)
Calories: About 350-400 calories per 100 grams, with 20-30 grams of fat.
Why enjoy it? Full-fat cheeses are a great source of calcium, protein, and vitamin B12, contributing to bone, muscle, and immune health. They also contain short- and medium-chain fatty acids that support metabolism. Moderate consumption (around 30 grams daily) can enhance flavor and nutritional value in meals, especially in salads or main dishes.
7. Eggs (Including the Yolk)
Calories: Approximately 70 calories per medium egg, with about 5 grams of fat.
Why eat them? Eggs are a “superfood” containing high-quality protein, essential fatty acids, choline (important for brain function), and vitamins like B12 and D. The yolk, despite its fat content, contains antioxidants such as lutein and zeaxanthin that support eye health. Modern studies suggest that egg consumption (1-2 per day) does not significantly raise cholesterol levels in most individuals.
8. Coconut (Coconut Oil, Coconut Milk, or Fresh Coconut)
Calories: About 350 calories per 100 grams of fresh coconut, with 33-35 grams of fat.
Why incorporate it? Coconut contains medium-chain triglycerides (MCTs) that are rapidly absorbed and provide an immediate energy source. It is also rich in fiber, iron, and magnesium, promoting digestion and overall health. Coconut oil is suitable for high-heat cooking, while coconut milk adds nutritional value to dishes like curry. Moderate intake (1-2 tablespoons of oil or a cup of coconut milk) is recommended.
9. Fatty Fish (Salmon, Mackerel, Sardines)
Calories: Approximately 200-250 calories per 100 grams, with 10-20 grams of fat.
Why include them? Fatty fish are excellent sources of omega-3 fatty acids, which support heart, brain, and immune health. They are rich in vitamin D, selenium, and high-quality proteins. Studies indicate that consuming fatty fish (2-3 servings weekly) reduces the risk of heart disease and chronic inflammation. Opt for sustainably sourced fish whenever possible.
10. Dried Fruits (Raisins, Dates, Dried Apricots)
Calories: About 300 calories per 100 grams, with high sugar content.
Why enjoy them? Dried fruits are nutrient-dense snacks offering fiber, vitamins, and minerals. Although they are calorie-dense due to concentrated sugars, their natural sweetness can satisfy cravings and provide a quick energy boost when consumed in moderation. Incorporating a small portion into your diet can complement meals and enhance flavor.
