Tip of the Week: Why do we recommend an oil-free way of eating? When compared to whole foods, oil has a significantly higher caloric density. On average, vegetables are 100 calories per pound; fruits are 300 calories per pound; nuts are 2,500 to 3,000 calories per pound; and oils are 4,000 calories per pound. In addition, the healthful properties of fatty plant foods like nuts, seeds, and avocados cannot be obtained by consuming only their extracted and highly concentrated oils. When we eat the oil, we strip away much of the good stuff. Skip the oil and sauté in water or vegetable broth and try this oil-free salad dressing!