The best fats for your diet

Good fats, bad fats, trans-fat, Omega-3 fatty acids.  There is a lot of information out there about the different types of fats we should or should not choose.  While fat generally has more calories per gram then carbohydrates or proteins, it is essential to our health.  Vitamins A, D, K, and E are fat-soluble, meaning that without a fat source, our bodies won’t absorb them.  Fat provides padding for our organs, and insulation from colder temperatures.  And, of course, a little fat makes everything taste better by providing texture and a rich taste.  Although fat does have some health benefits, it also carries its health risks.  Fat is linked with heart disease, diabetes, stroke and obesity.

So while we can’t avoid all fats, the idea is to choose the right ones.  If you take a look at the food guide pyramid, you will notice the very top portion allows for a healthy fat serving.   Fats are broken down into three main components:  monounsaturated fat, polyunsaturated fat, and saturated fat.  Monounsaturated fats are the heart healthy, good fats, while saturated fats are the artery-clogging bad fats that we want to limit.    Read more

Salmon with Roasted Tomato and Oregano Salsa

Below is a recipe I shared during a recent Nutrition for Fertility Workshop at CNY Healing Arts Center in Syracuse, NY. Although it is delicious and nutritious for everyone.

Prep Time:     20 minutes                    Servings: 4

INGREDIENTS:
Fish: Salsa:
1 Tbsp. olive oil                        2 tomatoes, diced
1 Tbsp. fresh basil                    1 Tbsp. olive oil
1 clove garlic, chopped             ½ tsp. salt
½ tsp rosemary                         ¼ tsp ground pepper
½ tsp oregano                           1 medium shallot, diced
½ tsp salt                                  ½ avocado, chopped
¼ tsp thyme                              ½ tsp garlic powder
¼ tsp ground pepper                 1 tsp oregano
4 skinless salmon filets            Cooking spray

INSTRUCTIONS:
Combine first 8 ingredients for fish in large, plastic bag.  Mix. Add salmon; marinate at least 30 minutes.  Heat oven to 350 degrees.  Meanwhile, mix tomatoes through shallots in a bowl.  Spray a baking dish with cooking spray.  Roast tomato mixture at 350 degrees for 20 minutes.  Place marinated fish in a separate baking dish.  Place in oven with tomato mixture for 20 minutes, also.  After 20 minutes of cooking, allow the tomato mixture to cool for 5 minutes.  Add avocado and remaining spices.  Mix gently.  Place 1 salmon filet on each plate.  Top with salsa mixture.  Serve immediately.

Heather Neely, RD
CNY Healing Arts Center
Call me at 315.671.5755
Or e-mail me