The Top Fat and Protein Sources for Your Healthy Diet

Almonds: Usually found in nut butters, almonds are a good source of healthy fats and protein (about 10 grams/each piece). Plus, they’re versatile and can be used to create a wide variety of dishes. Try them in Greek salad with a drizzle of olive oil, or in tagliatelle with white asparagus.

Nuts: Your diet should include 30 grams or more of unsaturated fats a day, according to the USDA. And just 10 grams of nuts does the trick, says Miller. Try peanut butter as a salad dressing, or vegan cheese or nut butter in sandwiches.

Butter: “Try adding a little fat to your toast every morning, or snacking on a little butter before a meal,” says Miller. Butter is a great way to get extra protein and, if you have more than one serving in a day, it’s a good bet to get lots of calories.

Cheese: You’re likely familiar with two options. Organic, grass-fed cheese, which has fewer fat-soluble vitamins than the conventional version, has more protein and fewer calories, says Miller. (Consume a small amount of it in your diet, and you’ll feel fuller, longer. Increase the amount as you eat.) Less expensive domestic cheese, which has more saturated fat and cholesterol, may be good for you, but the fat content may lead to increased risk of heart disease, stroke, and high blood pressure.

Dark chocolate: “Studies have found that dark chocolate, especially when consumed regularly, helps protect against certain types of cancer,” says Miller.

Hummus: A hummus is a nutty, garlicky dip with nuts, spices, and fresh ingredients. It’s loaded with healthy fats (think olive oil, but not saturated). If you’re new to this “health food,” start with homemade. But if you’re already a hummus fan, we found one of our favorites, Vlaminiere’s Traditional Tunisian Hummus, on the Market Pantry site here.

Leafy greens: Perfect for a healthy snack, a cup of greens will only add about 10 grams of fiber to your day. Dr. Elizabeth Montgomery, nutrition coach and author of The Hummus Diet, also recommends adding fruit or nut butter to salads and brushing them with hummus.

Avocados: They’re high in monounsaturated fat, which in turn, helps lower your bad cholesterol, the “bad” LDL, says Montgomery. (Good cholesterol, HDL, promotes good health.) That makes them a good fat source. Note that they also contain some unsaturated fats, but they’re less bad, and they help deliver good nutrition.

Pasta: Many of us associate pasta with fast food, pasta salads, and buffalo wings. But it has just 9 grams of fat per one cup serving, and provides a good amount of vitamin C, iron, and calcium (3 mg/serv. of pasta).

Mushrooms: The vegetable is full of vitamins, minerals, and fiber. Plus, the natural oils in mushrooms have been linked to a lowering of cholesterol levels.

Rice: Calcium, iron, potassium, magnesium, vitamin B12, and fiber are all there, too. All good stuff. Also, make sure you’re reading your label to make sure you’re getting a full serving. Most low-sodium rice has far less than 1 gram of sugar per serving.