Those processed foods aren’t necessarily better for you: some have extra sugar, others more salt, and many might not even save you kilojoules. But we digress. You’re right to try and avoid trans fats, and not go crazy on the saturated versions. But you can (and should) make room for a little heart-healthy unsaturated fat in your diet, because similar to protein and filling fibre, it can also help you feel full: “Fats slow stomach emptying, as well as trigger satiety hormones,” says registered dietitian Cynthia Sass. All fats, including the healthy fats in olive oil, nuts, seeds, and avocados, are high in kilojoules, so stick to proper portions. The American Heart Association recommends healthy adults limit fat to 20 to 35 per cent of total daily kilojoules.