Working on your waistline this month? Here are the top 5 foods NOT to eliminate!

1. Eggs
I understand the confusion here. They are good for you… then they are bad for you. Do you go organic, cage free or free roaming?!

Long story short, eggs are fantastic! Eggs are complete protein meaning they contain all 9 essential amino acids. Essential meaning our bodies cannot produce them, we must consume them!

It makes me cringe when I see folks toss the yolk. That is where all the good stuff is! Eggs contain vitamins A, D, and E which are all fat soluble (code for you must have fat present for them to be absorbed. No fat, no absorption). The yolk also contains folate, iron, zinc and choline! Important nutrients for bones, eyes and skin!

2. Avocados
“But they are full of fat!” Yes, but they are the good fat! Avocados are full of MUFAs (monounsaturated fatty acids), which promote heart health. In fact, over 75% of the fat in avocados is unsaturated!

In addition to monounsaturated fats, avocados contain vitamin c (I mean they are fruit after all!), folate, vitamin K, vitamin E and are high in fiber! So find a buddy, and split an avocado immediately!

3. 2% or low-fat milk
I know. A dietitian not recommending skim milk? What is happening?! But it’s the truth. Milk contains 9 essential nutrients. Fine here is all 9 – calcium, protein, potassium, riboflavin, niacin, phosphorus and vitamins D, A and B12.

Some of these nutrients require fat for absorption. No fat, no absorption! Please the fat will help with satiety and keep you fuller longer! Yay!

4. Nut Butters
Pick your nut! Peanut butter, almond butter, cashew butter – it’s all good! Nut butters are full of fiber and protein, but which will keep hunger at bay.

Nut butters are sweet too, so they might help with that sweet tooth. Top on fruit like bananas or apples! Want salty and sweet? Spread on whole grain waffles or whole grain crackers.

5. Nuts
Almonds, brazil nuts, peanuts and walnuts are your friends! Don’t neglect these ‘lil nutrition powerhouses! There are countless studies that support nut nutrition.

Studies suggest those that consume nuts live longer and have less heart disease. Studies even show that women who consume nuts while pregnant are less likely to give birth to children with nut allergies.

Nuts keep you full and satisfied while providing healthy fats like mono and polyunsaturated fats. And, hello fiber!! Nuts are full of fiber, which can prevent constipation.

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