Fish also contains compounds called omega 3 fatty acids. These have many important and wide-ranging health benefits, including reducing the risk for heart disease. Try to substitute fish for other meats at meals at least 3 times a week. However, we now know that saturated fat, not cholesterol alone, is the real culprit when it comes to cholesterol build-up in the body. And seafood is naturally low in all types of fat, so it's a good source of protein to have at meals instead of higher fat meats.
Eggs are an excellent source of protein as well as fat-soluble vitamins.
Nuts Nuts are another nutrition superstar, but not for the dieter. Be careful when choosing peanut butter. Some reduced-fat varieties contain just as many calories per serving as the regular peanut butters. Sugar is often substituted when the fat is taken out. Go with the regular fat product if the calories are the same.