Choose Your Diet Carefully

In today's big bad world of fast food, obesity is the order of the day. It has become more and more essential to be careful about not only what we eat, but also how we cook the food we eat. Low fat recipes have become the norm for the health conscious, and its a good fad.

A great source of aft in our foods is the cooking oil. But there are some types of cooking oil which are actually beneficial to your health - Canola oil is one of them. Canola oil is just one of many sources of fat that’s actually good for your body and well-being – in moderation of course. Omega-3 fat (a type of fat found in canola oil and many other foods) is a form of polyunsaturated fat that helps to prevent heart disease, control cholesterol levels, enhance mental health, and reduce the inflammation of arthritis, amongst other things.

Seems like this is one fat you should do your best not to avoid.

Although it may sound like the name of a Starwars battleship, “The Omega-3” is actually a fat (or fatty acid) that is needed by the body and must be consumed as part of any healthy diet; even as little as 2g a day can make a difference.

While most foods are made up of many types of fat, certain foods are more omega-3 rich than others. Consider the following for good sources of omega-3:

Plant foods and oils

Very high in omega-3 (55%)


Flax seed (Linseed) oil

High in omega-3 (8-15%)


Canola oil, canola margarine, soybean oil, mustard seed oil

Fair in omega-3 (5%)


Wheat germ oil, walnut oil, soybeans (whole), lecithin (soybean)

Fish
High in omega-3 (3% or 3g in 100g fish)


Salmon (pink or red), tuna, sardines, herring mackerel

Moderate source of omega-3 (1.5% or 1.5g in 100 g fish)


Mulloway, trout, orange roughy, pilchards, mullet, yellowtail

Fair amount of omega-3 (0.5% or 0.5g in 100g fish)

There are many other low fat recipes that you can find out and use to your body's advantage!