Here are a few tips to give those scary Trans Fats the boot and ensure a tasty meal or snack made with healthy fats.
1. Eat whole foods high in healthy fat such as avocados, nuts, seeds and oils. Toss some pistachios and dried cranberries into your salad or blend an avocado with yogurt and fresh mint for a refreshing soup. Have you ever tried making your own nut butter with sunflower seeds? I often create my own macadamia nut butter with a pinch of cinnamon.
2. Avoid dangerous trans fats. It goes far beyond the nutrition facts label — be sure to check the ingredient list as trans fats are disguised in other names such as partially hydrogenated oil. Many products will claim ‘no’ trans fats but it’s up to you to scan the ingredients to make sure you are keeping the hydrogenated oils on the store shelves and the good fats in your grocery cart. Trans fats are hidden in everything from crackers to salad dressings so be aware and keep them on your radar when you enter the food store.
3. Opt for fatty fish. Sardines, mackerel, sablefish, salmon and rainbow trout are great sources of Omega-3 fatty acids. Bake a piece of fish in parchment paper with potatoes, fresh tarragon, lemons and olive oil for a perfect dinner. When dining out, select a piece of grilled fish along with a side of avocado and salsa. You can also create a healthy whole grain bagel and fish with organic cream cheese such as Organic Valley atop a hearty bagel, red onions, capers and fish such as salmon or sardines. Many of my clients enjoy making a sardine salad instead of tuna salad; they combine sardines with a canola-based mayonnaise, celery, walnuts and fresh parsley then stuff it into a whole grain pita for an easy lunch.
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