Nutrition guidelines to keep in mind: 30 percent of your calories should come from fat, with less than 10 percent from the saturated kind. In other words, favoring heart-healthy fats like the ones in nuts, avocado and olive oil: good. Treating them like an all-you-can-eat buffet: bad.<\/p>\n Next Page: If I have mostly salad all week, I can pig out on the weekend<\/a> [ pagebreak ]<\/p>\n And don't fool yourself about sticking to salads, adds nutrition pro Pasternak: "The reality is that most salads are far from healthy, loaded with calories from dried cranberries, bacon bits and dressing."<\/p>\n![\"diet-dont-almonds\"](\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fstatic.onecms.io%2Fwp-content%2Fuploads%2Fsites%2F12%2F2013%2F07%2Fdiet-dont-almonds-300x200.jpg\")
diet-dont-almonds<\/span> and stroke," says Walter Willett, MD, professor of epidemiology and nutrition at the Harvard School of Public Health. Still, they are just as fattening as the bad-boy saturated kind found in cheese and red meat. There are 9 calories in every gram of fat, generally twice the density of proteins and carbs, points out Caroline Kaufman, RDN, a nutritionist in San Francisco.<\/p>\n![\"diet-dont-salad\"](\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fstatic.onecms.io%2Fwp-content%2Fuploads%2Fsites%2F12%2F2013%2F07%2Fdiet-dont-salad-300x200.jpg\")
diet-dont-salad<\/span> ;<\/i> that means they're overdoing it 156 days a year, not just the 104 of weekends. "Overeating promotes a disconnect between you and your body," she continues. "You should be focusing on hunger, fullness and satisfaction anytime<\/i> you eat."<\/p>\n
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