Empty calories are the bane of weight loss, but simply cutting fats from your diet isn’t productive. Some fats are healthy. They help you feel fuller (so you’re less likely to over-indulge), provide the energy you need to enjoy your favorite activities and increase your body’s absorption of fat-soluble vitamins. They may even decrease the risk of heart disease. Of course, fats do add calories, so you need to differentiate healthy from unhealthy fats. Carotino Red Palm & Canola Oil, for example, is a beneficial addition to your diet, partially thanks to palm fruit oil’s balance of unsaturated and saturated fats. Here are some more fatty, but wholesome, treats to enjoy this summer:

• Tofu: Vegetarians and vegans love how tofu soaks up a dish’s many flavors. Dietitians love it because it’s rich in protein and helps muscles develop.

• Almonds: The fats in nuts reduce the body’s hunger signals for long periods of time. A single serving of almonds has 125 percent of your daily value of vitamin E, which is great for your skin, hair and nails.

• Flax seeds: The omega-3 fatty acids in flax seeds help the body regulate blood pressure and control inflammation. While flax seeds make delicious salad or soup toppings, they spoil easily so keep them in the fridge.

• Eggs: Having a breakfast rich in protein kick starts your morning and may help you feel satisfied so you eat fewer calories the rest of the day. Eggs are an amazing source of choline and lutein, so enjoy them yolks and all.

This summer, challenge yourself to incorporate healthy fats into your diet. Make each calorie count rather than counting each calorie.