Recipes by Mom -- Good Fats Guide -- Good Fats -- Omega 3, 6, 9

Fats are an important part of a healthy diet, however choosing the right fats is critical. Remember, all fats are loaded with calories, so use them sparingly. Aim for 2 – 3 servings a day even when consuming "good fats." One serving equals: Nuts = 1/2 cup; Fish = 3 ounces; Oil = 1 tablespoon. Also, be sure to use a variety of these healthful fats. Reduce unhealthy animal fats (saturated) in your diet — butter, full-fat milk, yogurts and cheeses, and fat found in beef, poultry, pork, and other meats. Animal fats should only be eaten 1 – 3 times per week. Hydrogenated fats may even be a greater risk to health than saturated fats, and should be limited to 1 – 2 times per week. Read food labels to see if the word "hydrogenated" appears in the ingredients list (common in crackers, cookies, energy/protein bars, chocolate bars) if so, choose another product or brand.

FATS	BENEFITS	USES
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.	Drizzle lightly on bread instead of butter. Sauté vegetables in olive oil and garlic for extra flavor. Cut fresh potatoes into fries, toss in a dash of oil, and roast in the oven at 400º F for healthy French fries.
Canola Oil	Contains Omega-3 fatty acids, which help reduce blood pressure, bad LDL cholesterol, and triglycerides.	Use in cooking whenever you don't want the stronger flavor of olive oil. Toss with root vegetables, then roast in the oven. Mix a dash of canola with lemon juce and salt and pepper, and toss in a salad of apples, fennel, and greens. Use instead of margarine or shortening to grease cookware.
Fish: Salmon, Trout, Striped Bass, Mackerel, Herring, Sardines	Contains Omega-3 fatty acids, which lower blood pressure and cholesterol, reducing the risk of heart disease and stroke. May help atheletes recover by reducing inflammation and improving circulation.	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 for 17 minutes at 250º F. Make a light tuna salad with a dash of olive oil or canola oil instead of mayonnaise. Brush a filet of trout with olive oil and lemon, then coat with seasoned bread-crumbs and bake for a Mediterranean-style taste.
Nuts: Almonds, Walnuts, Pecans, Peanuts	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 nuts, as a healthy snack, instead of chips or crackers. Pulverize into crumbs abd use to bread a trout fillet, then sauté lightly in canola oil. Avoid nuts roasted with oil and salt.
Flax Seeds, Hemp Seeds or their oils	Rich in Omega-3 fatty acid called alpha-linolenic acid that helps control inflammation and blood pressure, as well as other body functions. Research shows that Omega-3 may help with depression, arthritis, heart disease, among others.	Flax seeds spoil easily, so buy them fresh, grind them, and store them in the refridgerator. Toss onto salads, soups, stews, or casseroles. Add flax or hemp oils to smoothies or cooked cereal, pasta and vegetables. Don't cook with these oils, only add them to cooked foods, as high heat produces toxic by-products.