The human body is made so that it needs certain fats to function. These fats can actually help you stay healthier and can increase nerve function as well as helping your cells keep their integrity. These fats are known as Monounsaturated fats and polyunsaturated fats. When you hear someone talk about good fats these are the two fats to which they are referring. Let’s take a look at both of them to see what you can gain by making sure you get enough of them in your diet.

Monounsaturated fats will actually help lower your overall cholesterol and reduce bad cholesterol according to many doctors. In addition to these benefits they can also raise your good cholesterol levels. Some of the best sources of monounsaturated fats are actually quite tasty. They include foods such as almonds, avocados, and peanuts. You can also find many different oils that contain monounsaturated fats such as olive oil.

Polyunsaturated fats performed much of the same benefits that monounsaturated fats do. These fats are typically found in fish and the popular Omega-3 fatty acid is actually a member of this group. Certain vegetable oils such as corn, and sunflower oils have high levels of polyunsaturated fats and can be very good for you.

It is important to remember however that some fats are bad. Saturated fats are probably the most well known. These are the fats will impact your blood cholesterol levels badly. Unfortunately, saturated fats are the most common fats and the majority of us may not even know just how harmful they could be. You can find saturated fats in many meat products as well as dairy. However there are a few vegetable oils you may also want to avoid such as coconut oil and palm oil.

Last but not least, we have trans fats and these are actually created through a process called hydrogenation. You’ve probably seen the term hydrogenated oil on food labels before but you may not understand how this process works. In order to get hydrogenated oil you have to take regular oil and force hydrogen through it. This does provide benefits such as making the oil lasts longer without spoiling, but it unfortunately it is not very good for you. Trans fats are usually found in fried food, but may also appear in foods such as margarine,

Now that you know which fats are good and bad don’t forget to read your food labels to make sure that what you are eating is actually good for you.

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Anyone who has been on a diet has probably dealt with the usual evils that come with the territory. Feeling hungry and deprived, eating tasteless, unsatisfying foods and craving the savory goodies you usually indulge in, and sometimes even binges. This all adds up to a roller coaster effect of up and down success and failure, on and off again dieting and near-constant cheating. Worst of all, it can lead to an ever-present obsession with food and a battle between what we should be eating as opposed to what we want to be eating.

Give yourself a break. While there are certainly foods that are immediately on the no-no list (fast food, fried food, and butter and cream-laden entrées), there is an entire world of delicious foods that are completely within the guidelines of most diets. Armed with the right grocery shopping list, it is well within anyone’s reach to fill their pantry with diet-friendly options that can satisfy your culinary desires in a pinch.

The Magnificent Nine Diet Foods

• Almonds – Whole, raw almonds contain good fats; that is, unsaturated and unaltered ones that your body both needs and uses. Consumption of almonds has been shown to actually lower blood cholesterol levels, and they are an excellent source of magnesium. The benefit for dieters? Almonds are a quick and easy snack that requires no preparation and give the satisfying crunch that you may be used to getting from chips. They taste great and can be munched on by themselves, or they can be used to top a salad or other entrée. They are high in calories, though, so don’t eat the whole bag in one sitting.
• Tuna – This seemingly mundane food is full of protein and fabulous omega-3 fats. Again, these are good fats associated with reduced risk of cardiovascular disease and improved memory. Its benefit to dieters is its flexibility. Tuna salad can be dressed up with non-fat mayonnaise, veggies, and as many spices as you can imagine. For those on a carb-conscious diet, it can be enjoyed on top of a leafy salad or plain. Other dieters can eat it on a slice of whole-grain bread with a slice of low-fat cheese broiled for a delicious grilled cheese alternative. The adventurous can even try a spiced-up version with hot sauce mixed right into the salad.
• Granola – Those looking for a healthy granola will have to seek out a baked variety with no added sugar. Some of the varieties you will find at your grocery store are packed with added sugar, and therefore, calories. But the baked sugar-free varieties are filled with whole grains, oats, and sometimes dried fruit. They provide an excellent source of fiber and vitamins, a sweet crunch that can rarely be found in healthful foods, and are a great portable snack.

Six Other Diet Friendly Foods

• Salsa – Underrated as a salad dressing.
• Avocados – Read more about avocados and four addition diet foods.
• Sushi
• Turkey breast
• Hummus – It’s great for dipping your carrot sticks in, just remember that you can’t use it to attack a mayor (inside joke for Buffy the Vampire Slayer fans)
• Fruit (try kinds you don’t usually buy – mango, pomegranate, maybe even acai berries)

Remember two keys to enhancing your diet experience. First, binging on anything is unhealthy. For this reason, vary your snacks. If you’ve already had an avocado-tuna fish salad and still feel hungry, switch to some apple slices or slices of turkey breast. You’ll get the nutritional benefits of a varied diet without going overboard on any one item. Second, utilize your spices! Spices usually contain a negligible amount of calories but can add intense and adventurous flavors to something you would usually find bland or boring.

Photo Credit: pigpog s