Red Meat and Butter (in moderation): Although, red meats are listed on the food pyramid, it should be consumed in moderation because it is packed with saturated fat. Instead of making red meat a part of your daily diet, rotate it with fish and chicken. It will help stabilize your cholesterol levels.

Plant Oils (Prepare in moderation) Not all oils should be used either on or off a weight loss program. Nevertheless, the body requires certain oils. Plant oils rather than fat are healthy. Non-saturated fatty oils are the best types of oils to cook and prepare meals with: canola, corn, olive, peanut, soy, sunflower, and other vegetable oils. Fatty tuna and salmon are healthy fats that can actually enhance good cholesterol levels as well as protect the heart from sporadic behavior.

Did you know that the average American consumes 33 percent or more of their daily calories from fat.

Nuts and Legumes (once to twice a day). Legumes and nuts make exceptional alternatives for fiber, protein, vitamins, and minerals. Red kidney beans, navy beans, black beans, pinto beans and others are legumes. On the packages of pecans, almonds, hazelnuts, walnuts, and peanuts, pistachios) are labeled with heart healthy.

Dairy or Calcium Supplement (once to twice a day). Over the years, the dairy industry has noted the health relevancy that calcium or dairy products offer. Not to mention, a low-fat serving of milk, yogurt or cheese is associated with helping weight loss. Vitamin D or calcium is necessary for bone strength.

Weight loss tip: For the fastest weight loss results, try to drink 64 fluid ounces of water a day.