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Fish is a Good Fat Food!

October 15, 2015 By Cindy Silver

Italian Cod
Italian Baked Cod is an easy meal to make! The flaky cod is hiding under the sauce.

Good Fat Foods!

Good fats are definitely worth paying attention to. First of all, their flavors are great. Second of all, they are simple foods without additives, and third, they can keep your heart and brain healthy in a big way. Good fats are what are technically called unsaturated fats and they come from plants or fish. You have lots of options in choosing good fat foods so this is good news.

Fish is a Good Fat Food!

Fish are a fun study nutritionally. Some are so lean that they burst with lots of protein and have almost no fat at all. Other fish are not so lean and they burst with good fat along with protein. If you look at the color of your fish, a darker color normally means the fish has more good fat in it. White colored fish has less good fat in it, so cooking and eating it along with good fat foods is a smart idea. Check my tips below.

Meal Ideas with Good Fat Foods!

Here are some tips on getting your good fat as you enjoy your fish meal. I have put the good fat foods in italics:

  • Saute lean flounder in olive oil
  • Broil lean tilapia with a light coating of olive oil and a sprinkle of dill
  • Grill salmon with lemon juice
  • Cook cod in an Italian sauce with olives and olive oil (see picture above)
  • Try a nut-crusted fish fillet at a restaurant
  • Make tuna salad with mashed avocado instead of mayo
  • Try sardines canned in tomato sauce or oil

A Good Fat Action Plan!

Eating more good fats – to protect your heart and brain – is super smart. To get going, add good fats to your grocery shopping list every trip and keep them in plain view in your pantry. Then, use good fats in your meals and snacks every single day. Mediterranean meals are so delicious and they are rich in good fats. Begin mixing the Mediterranean lifestyle into your life now.

 

Filed Under: Back-To-School Nutrition, Healthy Recipes, Restaurant Tips, Simple, Healthy, Tasty Tagged With: family meals, fish is a good fat food, fish meal ideas, good fat, good nutrition, meal planning, Mediterranean Diet

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Registered Dietitian Nutritionist

Location: 1834 Wake Forest Road
Winston-Salem, NC 27109

Phone: 336.712.5239

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