Confused about fats? With all the mixed messages in the media about dietary fats and health, it’s no wonder most people don’t know what they should eat. The yourwellness
team wants to clear up the mystery and make it clear what fats you and your family should be eating and what you should be avoiding.
GETTING ENOUGH OMEGA-3 FATS
Monounsaturated fats and omega-3 fatty acids:
Healthy fats primarily come from plant sources such as vegetable oils, nuts and seeds, and some fish.
extra virgin olive oil, avocados, cold water ﬁsh, organic cold-expeller-pressed canola oil, ground ﬂax seeds, most nuts (especially walnuts)
Polyunsaturated oils: Provide an excess of omega-6 fatty acids.
corn oil, safﬂower oil, sunﬂower oil, cottonseed oil
Primarily found in foods that come from animals, it’s important to go easy on these fats to keep your heart healthy.
whole milk, butter, cheese, ice cream, red meat, palm kernel and coconut oils
While most food companies are attempting to eliminate trans fats from their products, these unhealthy fats are still found in many of the foods kids eat.
Foods with the term “partially hydrogenated oil” on the ingredient list, most margarines, fast foods, fried foods, many commercially baked goods and chips
The best food sources for omega-3 fatty acids are cold water fish, ground flax seeds, and walnuts. Fish oil supplements are a good option for those of us who don’t enjoy or can’t eat fish and nuts (read labels carefully, and aim for a total daily dose of 2,000 mg of EPA + DHA combined), but speak with your doctor first. Look for products that guarantee purity, like those from Nordic Naturals, available at Harris Teeter.
The emphasis should be on dietary sources of omega-3’s whenever possible.
Salmon Stuffed with Spinach
6-5 oz Fishermans Market
Alaskan salmon fillets
1 package Harris Teeter frozen
chopped spinach, thawed
¼ cup Harris Teeter light
¼ cup goat cheese
1 pinch ground turmeric
2 tbsp H.T. Traders extra virgin olive oil
4 slices Farmers Market pineapple, trimmed and sliced
Kosher salt and black pepper to taste
Squeeze spinach completely dry. Place in small bowl and mix in cream cheese, goat cheese, and ground turmeric. Season to taste with kosher salt and black pepper. Cut one ¾"-deep, 2 ½"-long slit down the center of the top side of each salmon fillet, forming pocket for spinach mixture. Fill each slit with spinach mixture, dividing equally among salmon fillets. Preheat oven to 350°F. Brush rimmed baking sheet with olive oil. Lay the pineapple flat inside the baking sheet. Lay the salmon fillets on top of pineapple. Sprinkle salmon fillets with salt and pepper. Bake about 20 minutes at 350°F.