Fats 2

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OMEGA-3 FATS Type of polyunsaturated fatty acid that lowers cholesterol & supports heart health Fatty Fish: include in meals at least 2x/week • Sources: salmon, tuna (fresh and canned), sardines, lake trout, mackerel Walnuts: also rich in vitamin E • Add to cereal, salads, and muffins • Try walnut oil in salad dressings and sautés All Vegetable Oils: replace solid fats (butter, margarine) with oils when cooking or baking • Use for sautéing and stir-fry Flaxseed: high in protein, fiber, B vitamins • Add ground flaxseed to breakfast cereal, yogurt, baked foods (including breads, muffins, or add to mixed dishes/casseroles) Eggs: some chickens are given feed that is high in omega-3s, so their eggs will contain more MONOUNSATURATED FATS Improves blood cholesterol, which decreases the risk of heart disease Nuts: good source of protein, fiber, vitamins/minerals • Keep portion control in mind (1 portion = 1 oz. or 1/3 cup, which provides 160-180 calories) Avocados: packed with fiber, potassium, folate, vitamin E, C, and B6. • Add to salads, pizza, soups, salsa, eggs, sandwiches Peanut Butter: half of the fat found in peanut butter is monounsaturated • Resist the urge to pour off the heart-healthy oil that settles on the top of natural peanut butter (mix it in!)

Transcript of Fats 2

Page 1: Fats 2

 

OMEGA-3 FATS

Type of polyunsaturated fatty acid that lowers cholesterol &

supports heart health

Fatty Fish: include in meals at least 2x/week

• Sources: salmon, tuna (fresh and canned), sardines, lake trout, mackerel

Walnuts: also rich in vitamin E

• Add to cereal, salads, and muffins • Try walnut oil in salad dressings and sautés

All Vegetable Oils: replace solid fats (butter, margarine) with oils when cooking or baking

• Use for sautéing and stir-fry

Flaxseed: high in protein, fiber, B vitamins

• Add ground flaxseed to breakfast cereal, yogurt, baked foods (including breads, muffins, or add to mixed dishes/casseroles)

Eggs: some chickens are given feed that is high in omega-3s, so their eggs will contain more

MONOUNSATURATED FATS

Improves blood cholesterol, which decreases the risk of heart disease

Nuts: good source of protein, fiber, vitamins/minerals

• Keep portion control in mind (1 portion = 1 oz. or 1/3 cup, which provides 160-180 calories)

Avocados: packed with fiber, potassium, folate, vitamin E, C, and B6.

• Add to salads, pizza, soups, salsa, eggs, sandwiches

Peanut Butter: half of the fat found in peanut butter is monounsaturated

• Resist the urge to pour off the heart-healthy oil that settles on the top of natural peanut butter (mix it in!)

THE FATS, AND NOTHING BUT THE FATS

THE FATS, AND NOTHING BUT THE FATS

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Trans Fats

Trans Fats

Lipids and fats 2

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29014738-Fats-2 (1)

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Nutrition & Fats

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Healthy and unhealthy fats - Aufgabenpool · Healthy and unhealthy fats 0 The show’s guest ___. 1 This week’s programme ___. 2 Unhealthy and healthy fats ___. 3 People using too

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