Avocados, unrefined vegetable oils, and a variety of nuts play a supportive role in weight management when integrated into a balanced eating plan. Nutrition experts shared these insights for readers in Canada and the United States.
Avocados stand out for their nutrient density and antioxidant properties. They contribute to detoxification processes and may help manage cholesterol levels. In addition, research suggests avocados could assist the body’s overall defense against abnormal cell growth when consumed as part of a healthy diet. As a result, they are a practical choice for people looking to enhance satiety without compromising flavor. [Citation: Canadian Nutrition Society / American Dietetic Association, 2024 update]
Directly pressed plant oils offer similar benefits when used thoughtfully. Oils such as almond, flaxseed, sesame, olive, mustard, sunflower, black seed, and walnut oils provide healthy fats that support long-lasting fullness, vascular health, and nutrient transport. Regular use can contribute to skin and hair quality, immune function, and digestive efficiency, while also supporting cognitive function over time. It is important to choose high-quality, cold-pressed varieties and integrate them into meals as part of a varied diet. [Citation: Dietitians of Canada / Academy of Nutrition and Dietetics, 2023–2024 guidance]
The recommended approach is to include a small amount of oil in salads, whole grains, and smoothies, or to use a tablespoon of oil daily to maximize benefits while avoiding excess calories. This habit can help sustain energy and support nutrient absorption, especially when paired with fiber-rich foods. [Citation: Health Canada / US Department of Agriculture guidelines, 2023–2024]
Nuts also feature prominently in weight-management strategies. Favorable options include hazelnuts, walnuts, pistachios, almonds, and peanuts, which provide a satisfying source of protein, healthy fats, and fiber. Moderation is key due to their high energy density, but when consumed in appropriate portions they can improve lipid profiles and support appetite control. Nuts also supply compounds linked to improved insulin sensitivity and may offer protection against cognitive decline when part of a balanced diet. [Citation: Canadian Nutrition Society / American Heart Association, 2023–2024]
In clinical observations, nutrition professionals emphasize that persistent energy deficits or fatigue can signal the body’s need for balanced nutrition rather than extreme restriction. A mindful, nutrient-dense approach—combining fruits, vegetables, lean proteins, whole grains, and these fats in measured amounts—supports sustainable weight management and overall well-being. [Citation: International Federation of Dietetic Associations, 2024]