Hill Country Health - Winter 2009 - (Page 5) Fabulous Omega-3 fatty acids help keep you healthy Fats Y ou’ve heard the adage: “A moment on the lips, a lifetime on the hips.” Well, when it comes to the fats that cause such troubles, not all are created equal. Some might even help keep o extra pounds, evidence suggests. In moderation, the type known as omega-3 has been linked to healthier body weight because it helps you feel full and may help burn body fat. It also has been shown to boost overall health. “Omega-3 fatty acids protect your heart and can reverse the e ects of heart disease,” says Marisa Moore, R.D., a spokeswoman for the American Dietetic Association (ADA). “ ey reduce blood pressure and blood clots.” What’s more, omega-3s also have been shown to aid communication within brain cells and might help improve thinking and mood. One from the Other We consume di erent types of fatty acids known as trans, saturated, monounsaturated and polyunsaturated. “Monounsaturated and polyunsaturated fats are good choices,” Moore says, “especially polyunsaturated fats [omega-3s].” Avoid trans fat, sometimes called “hydrogenated” or “partially hydrogenated” and found in many baked goods and processed foods. Smart Substitutions Make the right choice when you reach for fatty foods. Start by substituting poor fats for good ones. Here are examples: INSTEAD OF Butter Whole milk 1 large egg Olive oil Croutons Fast-food hamburger CHOOSE Smart Balance Omega Plus Spread Organic soy milk 1 omega-3 enriched egg Canola oil English walnuts Black bean burger Superstars Consume these, advises the ADA. Each is rated for its omega-3 content. Fatty fish. “Add sh two days a week into your diet,” Moore says. e best choices are salmon, tuna, mackerel and sardines. Rating: ★★★★★ Flaxseed. Buy whole seeds (then grind them in a co ee grinder). Add ground axseeds and axseed our to homemade bread, cereals and smoothies or on salads. Rating: ★★★★★ Walnuts. “Switch from croutons on your salad to walnuts,” Moore says. “You still get the same crunch with added nutrition.” Rating: ★★★ Tofu. Use this low-fat protein in stir-fry, or make a tofu shake. Rating: ★★★ Canola oil. “Low in saturated fat, canola oil is a great way to get omega-3 fatty acids,” Moore says. Rating: ★★★ Soybeans. Any form of soy will provide fatty acid and protein. Rating: ★★★ ■ CHEW ON THIS Want to know more about healthy eating choices? Go to ctmc.org and click “Health Library” to access articles and BMI and calorie calculators to ensure you are making the right nutritional choices. To speak with a CTMC nutrition counselor, call (512) 753-3511. ! 5 www.ctmc.org http://www.ctmc.org http://www.ctmc.org
Table of Contents Feed for the Digital Edition of Hill Country Health - Winter 2009 Hill Country Health - Winter 2009 A Banner Day Image is Everything That's the Spirit Fabulous Fats No Bones About It CTMC Briefs Life Plus Hill Country Health - Winter 2009 Hill Country Health - Winter 2009 - Hill Country Health - Winter 2009 (Page Cover1) Hill Country Health - Winter 2009 - A Banner Day (Page 2) Hill Country Health - Winter 2009 - Image is Everything (Page 3) Hill Country Health - Winter 2009 - That's the Spirit (Page 4) Hill Country Health - Winter 2009 - Fabulous Fats (Page 5) Hill Country Health - Winter 2009 - No Bones About It (Page 6) Hill Country Health - Winter 2009 - CTMC Briefs (Page 7) Hill Country Health - Winter 2009 - Life Plus (Page Cover4)
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