They are rich in Vitamin E, magnesium and healthy fats, which makes the snack nutritious and satisfying.

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Fat is very calorically dense, so it is critical to sneak in mainly healthy fats whenever possible.

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Some less-healthy fats such as butter, sour cream, mayonnaise, and cheese are OK, but try to stick with mainly healthy fats such as nuts, peanut butter, olives, olive or canola oil, or avocado.

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Studies from two different teams published Monday in the Archives of Ophthalmology provide more evidence that these foods -- which contain healthy fats -- can reduce the risk of developing a retina-destroying condition known as age-related macular degeneration (AMD).

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In addition to healthy fats, whole grains and low-fat dairy, it is important to consume a variety of fruits and vegetables to ensure that you are getting all the vitamins and minerals that you need on a daily basis.

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If you don't lose weight slowly, it might be best to just accept your current weight and focus on prevention of weight gain, continuing your terrific fitness routine, and eating the healthiest diet you can, which includes a variety of fruits, vegetables, whole grains, lean protein and healthy fats for optimal health.

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It contains heart-healthy unsaturated fats, including linoleic acid, and is low in artery-clogging saturated fat.

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Fats, no matter how healthy, shouldn't make up more than a third of daily caloric intake, Ms. Davis cautions.

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The National Institute of Nutrition and the World Health Organization both have set certain benchmarks of how much salt, sugar, carbohydrates and fats every individual can have on a daily basis to stay healthy.

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