Omega Fatty Acids

One of the healthiest fats in your diet should be the all-powerful, all-protective, all-great omega-3 fatty acid! There are two omega-3fatty acids: Eicosopentaenoic acid (EPA) and docosahexaenoic acid (DHA). Through research, omega 3's have been shown to improve heart health (like lower blood pressure!), prevent type II diabetes in children who are at high risk of developing it, ease inflammation (like the stiffness and soreness of rheumatoid arthritis-ouch!) and ease the symptoms of depression in both children and adults. Moms of infants should listen up...Omega 3's are important in the brain development of your infant. Breast milk is rich in omega-3's and there are also omega-3 rich formulas available now, too! So how do we get omega-3 fatty acids in our diets? It's a breeze! You can obtain them by eating oily fish like salmon, sardines, or tuna. Just a caution though-women who are breastfeeding or pregnant and children should eat no more than 12oz of any type of fish per week (that's about 2average servings) and should avoid certain fish altogether such as shark and king mackeral. These types of fish tend to have higher mercury levels. Children under 3 years should not consume fish at all due to risk of developing allergies. If you don't like fish...no problem! There are plant sources rich in an omega-3 fatty acids called, alpha linolenic acid (ALA) such as olive and canola oils, walnuts, soybeans and flaxseed.



Healthy Recipe of the Month

Whipped Cauliflower

Ingredients

(Recipe yields 4 servings)

1 medium head cauliflower, cut into florets

1/4 cup fat-free milk

2 tablespoons canola oil

1/4 teaspoon salt

1/8 teaspoon white pepper

Directions

Place cauliflower in a steamer basket; place in a saucepan over 1 in. of water. Bring to a boil; cover and steam for 8-10 minutes or until tender. Cool slightly. Place the milk and oil in a blender or food processor. Add the cauliflower, salt and pepper; cover and process until blended. Transfer to a bowl. Serve immediately.

Footnotes

Nutritional Analysis: 1/2 cup equals 105 calories, 7 g fat (1 g saturated fat), 1 mg cholesterol, 199 mg sodium, 8 g carbohydrate, 4 g fiber, 3 g protein.