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The fat-free movement of the 1980s and ‘90s gave criminal status to foods like nuts and avocados. Unfortunately, this attack on fat has hung on for many years. However, fat is an essential part of our diets. Seriously, fat is good for you! It assists in physical development, healthy skin, vitamin-absorption, and the regulation of bodily functions. Fat helps you stay satiated after you eat, and it's also essential for brain development (especially in children).

It’s likely that fat got a bad rap because it contains 9 calories per gram, as opposed to the 4 calories per gram that protein and carbohydrates contain. Since an excess of calories causes weight gain, fat tends to be the first culprit to cut. But, when we cut out fat, vital nutrients are also lost. Many times, even after a whole box of “fat-free” snacks, the body still doesn’t feel satisfied.

Don’t fear fat. Eat some every day to promote better health. Just stick with these tips:

• Include healthy fats in your diet (up to 30% of your daily caloric intake)

• Stick to the MUFAs (pronounced moo-fah) — monounsaturated fatty acids, the plant-based fats found in avocado, nuts and seeds, oils, olives, and dark chocolate (yes, I said eat chocolate…in moderation, of course!). Studies show that these good-for-you fats enhance heart health and protect against chronic disease. And now, the latest research shows that these nutrient-dense superstars may even target fat where it's hardest to lose…your belly!

• Limit saturated fats and stay away from trans fats that are found in pre-packaged foods, bakery goods, and many restaurant items.

Some of the most delicious ways to eat MUFAs:

• Add peanut butter or almond butter to your fruit smoothies.

• Spread avocado on your sandwich instead of saturated fats like butter or mayo.

• Add nuts, seeds, and avocado to your salad and skip the dressing all together.

• Sprinkle a few dark chocolate chips on your vanilla yogurt with raspberries.

• Stir-fry your veggies in a little olive oil with spices.

• Add sliced black olives to your homemade pizza or egg omelets.

*Check out my health grill and cookbook this Sunday on In the Kitchen with David. We'll also have more ideas on how to cook with healthy fats.

—Chris Freytag