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We need fat in our diet to stay healthy. Fats provide the necessary energy in the form of calories. Fats help our body absorb important vitamins such as vitamins A, D and E. Fats make food tastier and help us feel full. Fats are especially important for infants and toddlers as they contribute to growth and development.
Foods that have fats usually contain a variety. There is not a single food that contains only one kind of fat.
Polyunsaturated fats are known as omega-3 and omega-6 fatty acids. Monounsaturated fats are known as omega-9 fatty acids. There are several types of each omega fat. Two omegas are essential to our diet because our body can not produce them: an omega-6 known as linoleic acid (LA) and the other is an omega-3 known as omega-3. alpha-linolenic acid (ALA).
Omega-6 fatty acids are necessary for normal growth and development. They help maintain the reproductive system and contribute to the creation of healthy hair, skin and bone. Good sources include corn oil, soybean oil, safflower oil, sunflower oil, nuts, seeds and animal products. The American diet is rich in omega-6s and there is debate about whether we are getting too much.
Omega-3 fatty acids play an important role in cognition, brain development, behavioral function, mood and circulation. They are also important for decreasing inflammation. Good sources include nuts, flax seeds, chia seeds, canola oil, oily fish (salmon, sardines, herring, lake trout, whitefish, halibut, tuna and sardines) and seaweed. Most Americans do not get enough omega-3s.
Omega-9 fatty acids are not essential to our diet because they can be produced in the body and are the most abundant fats in most cells. It has been shown that the inclusion of these fats in the diet decreases triglycerides, improves insulin resistance and decreases inflammation, especially if these fats replace saturated fats. Good sources are nuts, peanut butter, olive oil, canola oil and avocados.
Saturated fats are not essential in our diet and there is no solid evidence that they are essential to our health.
When you think of consuming the right fat balance, consider building a house. I think of saturated fat as cement or wood flooring, monounsaturated fats or omega-9s like interior walls, plumbing and electrical systems. Omega-6 fats are exterior walls and windows while omega 3s provide the roof. To avoid the elements, we need at least external walls and a roof. Other features add extra comfort and ease to stay healthy and happy.
The Mediterranean diet is a way to build a healthy home. It includes great sources of omega-3 in fish, nuts and seeds. It has an abundance of vegetables, beans and whole grains that are good sources of omega-6 fatty acids. Monounsaturated fats are abundant in olive oil, nuts and seeds. Saturated fat is present in some animal products.
To boost the good fats in your diet this summer, grill more fish and less fat meats such as sweets, hot dogs and big steaks. Add more vegetables and fresh fruit and make your own salad dressings use good oils.
Grilled fish 3 ways
1 pound salmon fillet (with skin) or whitefish or halibut
Cut the fish into four portions and place in a shallow glass dish. Prepare the marinade. While the fish is cooking, heat the grill over medium-high heat. Just before cooking, lightly oil the grill by brushing the oil on the surface. Do not spray hot grill with cooking spray; This could cause an explosion.
Place the fish pieces, skin up on the grill or place on a piece of aluminum foil for the less firm types of fish. Close the lid and cook for 4 minutes. Using two metal spatulas, carefully flip the fish over. If you use a leaf, the fish does not need to be returned. Cook until they are opaque in the center and the fish flakes are tested with a fork, 4 to 8 minutes longer, depending on the thickness. Serve with the sauce and the lemon or lime wedges.
Marinade and lemon and rosemary sauce
3 tablespoons lemon juice
3 tablespoons of extra-virgin olive oil
1 tablespoon fresh rosemary, chopped
2 cloves of minced garlic
1/8 teaspoon of salt
Freshly ground pepper to taste
In a small bowl, whisk all ingredients to combine. Use 2 tablespoons to marinate the fish for 20-30 minutes in the refrigerator for 20-30 minutes. Meanwhile, mix 4 teaspoons chopped and pitted Kalamata olives in the remaining mixture for the sauce.
Teriyaki marinade and sauce
3 tablespoons of World Harbor Teriyaki sauce
1 tablespoon of sugar
1 tablespoon of red wine (or orange juice)
1 chopped garlic clove
In a small bowl, whisk all ingredients to combine. Use 2 tablespoons to marinate the fish for 20-30 minutes in the refrigerator for 20-30 minutes. Meanwhile, mix 2 tablespoons of strong green tea or black tea, 1 tablespoon of chopped green onion and 2 teaspoons of sesame seeds in the remaining mixture for the sauce.
Marinade and lime and ginger sauce
1/3 cup low-fat plain yogurt
4 teaspoons fresh minced ginger
2 cloves of minced garlic
2 tablespoons lime juice
2 tablespoons of olive oil
1 tablespoon of honey
1/8 teaspoon of salt
Freshly ground pepper to taste.
In a small bowl, whisk all ingredients to combine. Use 2 tablespoons to marinate the fish for 20-30 minutes in the refrigerator for 20-30 minutes. Meanwhile, mix ½ cup minced fresh mint and 1 tablespoon chopped green onion in the remaining mixture for the sauce.
Nutrition facts (salmon-based)
Servings: 4; calories, 270-310; total fat, 15-22 grams; saturated fat, 4-5 grams; polyunsaturated fat, 4 grams; monounsaturated fats, 5-10 grams; cholesterol, 55 milligrams; sodium, 140-155 milligrams; potassium, 490-540 milligrams; carbohydrates, 1-10 grams; protein, 23-24 grams.
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