well, you can eat hem plain or mixed in with meals. ideally baked/broiled chicken and fish, or at least no fried. (wish that was always case for me but im a sucker for fried fish,shrimp, chicken or anything else. what can i say im a southern boy). in all seriousness, fried has to be severely limited. but good fats can be gotten through almonds, walnuts, pumpkin seeds, olive oil, safflower oil amongst many other products/supps like fish oil, flax oil, CLA, etc. i personally use a fish,flax borage oil combo you can get in walmart and eat a couple servings of mixed nuts a day. sometimes ill buy some granola that has many different sorces of nuts/seeds mixed in and use this on workout days for carbs as well as good fat. also, another tip watch the mayo in tuna salad, the white bread for burgers, in other words unnecessary "empty" calories that don't supply any nutritional value rather just add calories to your diet and really can be detrimental to overall health. bottom line educate yourself and just be smart with what you eat and over time you'll get results if you workout on a consistent basis with good effort. rest is also important not just sleep but time away from the gym for muscles, mind and nervous system to recoup from heavy workouts