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Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) and omega-6 fats (found in safflower and soybean oil and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet.

The Australian Dietary Guidelines include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

Enough calories to be satisfying, but not so many that the snack becomes a meal.

Less fat and saturated fat than other similar snacks.

Whole grain and fiber, protein, and/or other nutrients that give them staying power.

Here are my picks for healthier supermarket snacks, whether you feel like having something sweet, something cool and creamy, something crunchy, or something hot and filling.

Healthy Snacks: Something Sweet

My five sweet snack choices include a higher-fiber pastry, creamy pudding, and three higher-fiber cookies.

Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).

Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar

Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).

South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

one serving (about seven almonds) has more calcium than any other type of nut — 22 milligrams. One serving also provides almost 15 percent of the Recommended Dietary Allowance (RDA) of vitamin E. And they're good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

Apples are a good source of soluble fiber, which can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and other blood vessels healthy, and aids in the absorption of iron

Scientists have shown that blueberries are loaded with compounds (phytonutrients) that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Blueberries may also improve short-term memory and promote healthy aging. Blueberries are a low-calorie source of fiber and vitamin C — 3/4 cup of fresh blueberries has 2.7 grams of fiber and 10.8 milligrams of vitamin C.

Besides being a good source of folate, broccoli also contains phytonutrients. Broccoli is also an excellent source of vitamin C — an antioxidant that protects your body's cells from damage. It is also an excellent source of vitamin A and is linked to preserving eye health.

Tips for eating more healthy carbs

Whole Grain Stamp

Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.

Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

What is a healthy daily limit for saturated fat and trans fat?

Experts recommend you limit the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fat a day.

No more than 20 of those calories should come from trans fat. That’s less than 2 grams of trans fat a day. Given the amount of naturally occurring trans fat you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fat.

Source: American Heart Association

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein than the current dietary recommendations. It also suggests that we need more protein as we age to maintain physical function.

How much protein do you need?

Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of protein per kilogram (2.2lb) of body weight per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.

Older adults should aim for 1 to 1.5 grams of protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.

Divide your protein intake among meals but aim for 25 to 40g of high-quality protein per meal; less than 15g won’t benefit bone or muscle.

Get plenty of calcium (1,000 to 1,200 mg per day).

Source: Environmental Nutrition

The key to ensuring you eat high-quality protein is to try different types, rather than relying on red meat and whole milk dairy products which are high in saturated fat. Trying different healthy protein sources such as fish, beans, nuts, seeds, peas, tofu, chicken, and soy products will open up new options for healthy mealtimes.

Our intention for this dinner was to put these pizzas on the grill, because we decided we wanted to have a week full of grilling ideas for you- and I'd seen folks grill pizza before. So, I thought- why not? Well, I'll tell you why not. Because I am not good around a grill. The first one I tried burned after only a few minutes. (scroll to the bottom to see). so, rather than ruining all our pizzas, I scrapped the idea quickly, and used the oven instead. I'm MUCH more comfortable around an oven!

Also, for us, Monday is grocery shopping day, so Sunday has been the day we try to eat up our leftover veggies from the week. We usually will throw them all in pasta, stir fry, or make pizza! But without time (or desire) to prepare the dough, we pulled out some ciabatta rolls I had bought last week and never used. They were perfect for some "french bread" pizzas.

We first chopped

Cherry Tomatoes

Shredded carrots

Yellow bell pepper

Broccoli

and red onion

And remember, since this was a "clean out the fridge" type of meal, we didn't have mozzarella or any marinara sauce prepared, so we used olive oil and feta cheese! We also found some parmesan cheese, but just enough for two of the pizzas.

Herbs

Vegetarian

Gluten Free

Crockpot

Nut Free