|
Don't
Forget, ALL oils are still caloricly dense, so always measure to ensure
portion size.
1
Tsp. oil = 1 serving from the (F)at Group
1/4c
Nuts = 1 serving (about 120 calories)
|
|
Benefits
|
Suggestions
|
|
Olive
Oil
|
Contains omega-6
fatty acids and 30-40 antioxidants. When substituted for butter or
other oils, can help protect heart health and may reduce risk of
cancer. |
Use on
bread instead of butter. Saute vegetables in olive oil and garlic
for extra flavor. |
|
Canola
Oil
|
Contains omega-3
fatty acids, which help reduce blood pressure, "bad" LDL
cholesterol, and triglycerides. |
Toss
with vegetables, then roast on the grill or in the oven. Mix
a dash of canola with lemon juice and salt and pepper, and toss in
a salad of apples, fennel, and greens. |
|
Fish
|
Contains omega-3
fatty acids, which lower blood pressure and cholesterol, reducing
the risk of heart disease and stroke. |
Baste a
filet of salmon with a teaspoon of olive oil, toss on some sprigs
of rosemary or thyme, salt and pepper, then slow roast . Make a
light tuna salad with a bit of olive oil or canola oil instead of
mayonnaise. Brush a filet of trout with olive oil and lemon, t and
bake |
|
Nuts:
|
Contain
monounsaturated fats that, when substituted for other fatty foods,
can lower "bad" LDL cholesterol, reduce the risk of
heart disease, and perhaps also lower the risk of diabetes. |
Eat raw,
as a healthy snack, instead of chips or crackers. Pulverize into
crumbs and use to bread a trout filet, then saute lightly in
canola oil. *Avoid nuts roasted with oil and salt. |
| |
|
|
|