Salmon and veggies

2018 Wellness challenge 3–Eat more healthy fat!

What?

Eat more fat?

I’m not giving the green light to ice cream, french fries and fast food burgers…

Eat more HEALTHY FAT!

Yes, fat can be healthy. If we select foods that contain Omega-3 fatty acids and antioxidants, those fats can be very beneficial.

For example, salmon and other fatty fish keep our brains healthy, may help prevent premature aging, inflammation and some forms of cancer. Other fish that provide omega-3 fatty acids include lake trout, mackerel, herring, sardines and tuna. Many types of seafood also contain smaller amounts of omega-3. We should try to eat fish two or more times per week, while limiting red meats to no more than once a week. Keep in mind that broiled, boiled or baked fish are the healthy options (not fried).

Tree nuts, especially walnuts, are heart healthy and another good source of omega-3. Nuts supply protein as well. We must be careful of the quantify that we eat as nuts are high in calories. A small handful (two to three tablespoons) per day is a healthy serving.

Avocados are another healthy source of fat and antioxidants. Antioxidants protect the body from damage caused by harmful molecules called free radicals (suspected as being contributors to blood vessel and heart disease and some forms of cancer).

 

An avocado has powerful anti-inflammatory properties.

 

Hand-in-hand with eating more healthy fat is…

Oh, no!

Yes, you guessed it–Eat less Un-healthy fat.

Ouch!

So, a healthy goal for 2018 is to consume less animal based fat and fried foods. This means:

  • Limiting red meat
  • Limiting fried foods
  • Limiting high fat dairy foods (ice cream, whole milk products)
  • Limiting butter, high fat dressings, sour cream, cream based sauces, etc.

But, there are healthier alternatives:

  • Fish and plant based protein instead of red meat
  • Broiled and baked instead of fried
  • More fresh fruits and vegetables
  • Olive oil and vinegar based dressings
  • Substituting plain yogurt for sour cream or mayonnaise in recipes

Making healthy choices in what we eat isn’t always the easiest, but in the long term, your body and your family will be grateful as you begin to take steps toward a healthier lifestyle in 2018.

Remember Challenge 1 and 2?

Drink more water and eat more fruits and vegetables. Challenge 3–Eat healthy fats. You’re on your way to better health.

Wishing you blessings on the journey, my friends. I’m praying for you!