Fats play a critical role in your Belly Fat Diet plan. In fact, some fats even help to burn belly fat. The fats in this table are divided into two groups so you can easily identify which fats are best for your belly and which fats can pack on the fat. You can now easily determine what portion is equal to one serving of fat.
![[Credit: ©iStockphoto.com/Doug Cannell 2008]](https://cdn.prod.website-files.com/6634a8f8dd9b2a63c9e6be83/669d6354d02654086ee98f37_360655.image0.jpeg)
Credit: ©iStockphoto.com/Doug Cannell 2008
| Food | Size of a Serving |
|---|---|
| Belly-Friendly Fats | |
| Oil (olive, canola, peanut, grapeseed) | 1 teaspoon |
| Nut butter, natural | 2 teaspoons |
| Hummus | 2 tablespoons |
| Tahini paste | 2 teaspoons |
| Avocado | Quarter of an avocado |
| Olives | 8 large |
| Almonds | 6 nuts |
| Cashews | 6 nuts |
| Peanuts | 10 nuts |
| Pistachios | 10 nuts |
| Pecans | 4 halves |
| Walnuts | 4 halves or 1 tablespoon crushed |
| Seeds (flax, chia, sesame, pumpkin, sunflower) | 1 tablespoon |
| Salad dressing, olive oil-based, trans-fat-free | 1 tablespoon |
| Belly-Friendly Fats | |
| Salad dressing, reduced fat | 2 tablespoons |
| Spreads, olive oil- or canola oil-based | 1 teaspoon |
| Less-than-Belly-Friendly Fats | |
| Butter, stick | 1 teaspoon |
| Butter, whipped | 1 teaspoon |
| Shortening | 1 teaspoon |
| Lard | 1 teaspoon |
| Creamer | 2 tablespoons |
| Sour cream | 2 tablespoons |
| Cream cheese | 1 tablespoon |
