People who successfully keep the weight-off long-term follow a low-fat diet.  About 25% of their calories come from fat and most of these fats are heart-healthy: monounsaturated and polyunsaturated fats including omega 3 and omega 6, which have been proven to give a lot of health benefits: from reduced total cholesterol to healthier brain, nervous system, and eyes.

Walnuts are a great source of heart-healthy fats.  They are packed with omega 3 fatty acids and are a delicious way to add great nutrition, flavor and crunch to any meal.   Four walnut halves is one allowance of fat. Here are some ideas on how you can enjoy walnuts.

• Enjoy walnuts with some light cheese and fresh fruit as a snack.
• Top plain yogurt with crushed walnuts and some fruit.
• Add walnuts to healthy sautéed vegetables.
• Add walnuts in baked treats like zucchini walnut bread and carrot walnut muffins.
• Add walnuts to salads.
• Add walnuts to poultry stuffing.