What about FAT with your meals

A certain amount of fat is essential for good health but if you eat too much of it, you can become overweight and that could increase the risk of having a heart attack or stroke.

Food such as butter, mayonnaise, crisps, cakes and puddings are examples of high in fat foods (particularly saturated fats) and should only be eaten in small amounts.

It is wise to consider low-fat options of these foods, which may be slightly healthier but should still be eaten in small amounts.

Fat with each meal can help control our blood sugar levels and keeps us feeling full longer, but it is important to eat the right Fats that can help you maintain your weight and lose weight as the same time, consider some of these fats to your diet:
avocado
sunflower seeds
pumpkin seeds
cold-water fish
natural peanut butter
low-fat cheese
low-fat salad dressing
low-sodium nuts
olives and olive oil
safflower oil
canola oil
sunflower oil
flax seed oil