Here’s another great nutrition tip from Healthy Eating Active Living. Change your Oil! It is recommended that 20-30% of total calories come from fat. The best types are raw nuts and seeds, olive oil, nut butters and fatty fish. Think of Omega-3 for decreasing inflammation, improving metabolism and improving your immune system. Flax seed oil, ground flax seeds, cold water fish (oil), and walnuts provide some omega-3. AVOID: Trans fats, rancid fats, hydrogenated fats, modified fats and fractionated fats. Consuming these fats are harmful to the body and will increase risk of disease.