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Nutrition and Fats

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.

EAT THESE! EAT THESE!
Monounsaturated fats and omega-3 fatty acids:
Healthy fats primarily come from plant sources such as vegetable oils, nuts and seeds, and some fish.

Common Sources:
extra virgin olive oil, avocados, cold water fish, organic cold-expeller-pressed canola oil, ground flax seeds, most nuts (especially walnuts)
LIMIT THESE!
LIMIT THESE!
Polyunsaturated oils:
Provide an excess of omega-6 fatty acids.

Common Sources:
corn oil, safflower oil, sunflower oil, cottonseed oil

Saturated fat:
Primarily found in foods that come from animals, it’s important to go easy on these fats to keep your heart healthy.

Common Sources:
whole milk, butter, cheese, ice cream, red meat, palm kernel and coconut oils

AVOID THESE! AVOID THESE!
Trans fat:
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.

Common Sources:
Foods with the term “partially hydrogenated oil” on the ingredient list, most margarines, fast foods, fried foods, many commercially baked goods and chips


GETTING ENOUGH OMEGA-3 FATS
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.


yourwellness dinner idea:
Salmon Stuffed with Spinach 
Salmon Stuffed with Spinach
Prep Time: 15 minutes
Cook Time: 20 minutes
Serves: 6

Ingredients:
6-5 oz Fishermans Market
Alaskan salmon fillets
1 package Harris Teeter frozen
chopped spinach, thawed
¼ cup Harris Teeter light
cream cheese
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

Directions:
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.