Easy Meals That Boost Your Omega-3s

Saturday, March 1, 2008

Easy Meals That Boost Your Omega-3s by Mindy Hermann, R.D. (NAPSA)—Are you a bit confused about balancing the different types of fat in your diet? I have a hard time keeping all the fats and oils straight, and I’m dietitian. Between saturated and trans fat, polyunsaturated and monounsaturated fat, and omega-3 and omega6 fatty acids, it’s hard to know which to focus on. WhatI can tell you is that trying to get more omega-3 fatty acids into yourdiet is a good idea. Omega-3s comprise a group of fats Mindy Herman essential for your body. Two long-chain omega-3 fatty acids, DHA and EPA, are supplied by fatty fish. The omega3s in fish and seafood help protect heart health. To that end, the American Heart Association recommends eating at least two weekly servings of higher-fat fish like salmon, trout, albacore tuna and herring. The body uses a shorter-chain omega-3, alpha-linolenic acid (ALA), to produce the longer-chain EPA and DHA. Significant amounts of this fatty acid are found in flaxseeds and flaxseed oil, walnuts, canola oil, and foods fortified with ALA, like Total Honey Clusters and Total Cranberry Crunch. If you use flaxseed and flaxseed oil, keep it in the refrigerator or freezer to protect it from rancidity. For the most benefit, grind flaxseed with a coffee grinderto help releasetheoil. “The research on the link between a diet rich in omega-3s and good health is amazingly strong,” says Evelyn Tribole, RD, author of “The Ultimate Omega-3 Diet.” “Every one of us should try to get more every day.” Here are a few suggestions for ways to include it in your meals: Breakfast Total Honey Clusters* topped with chopped walnuts™, served with milk or yogurt Omega-3-rich eggs*, wheat toast with canola oil margarine* Multigrain toast containing flaxseed*, topped with apple slices and peanut butter Oatmeal sprinkled with 1-2 teaspoonsflaxseed meal* Lunch Tuna salad* on a whole wheatroll, salad with walnut oil dressing* Grilled chicken salad on a bed of dark leafy greens with balsamic vinaigrette (made with canola oil*) Sandwich made with soybean butter* and all-fruit jam Snack Homemadetrail mix with walnuts*, raisins, flaxseed pretzels* Yogurt parfait layered with Total Cranberry Crunch* Mixed nuts* Dinner Grilled salmon*, spinach and garlic sauted in canola oil* Steamed edamame (soybeans)* as an appetizer Baked stuffed trout* served with wild rice * Contains omega-3 fatty acids Mindy Hermann, M.B.A., R.D., is a nutrition writer for women’s, health and fitness magazines. Sheis the co-author of “Change One” and the American Medical Association’s “Family Health Cookbook.” wee ene eee eeeANT eee een eee eee Note to Editors: This is Series VII-5 of 26.

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