Oil – What is the best kind of oil to cook with?
Canola oil is the best type of oil for cooking. Canola oil is a multi-functional oil with a high heat tolerance, a neutral taste and a light, smooth texture. It can be used for sautéing, frying and baking.
It is also great to use in marinades, salad dressings, sauces and fondue. When used in place of solid fats or other vegetable oils, canola oil produces dishes and baked goods with less saturated fat and trans fat.
The composition of canola oil is 93% healthy monounsaturated and polyunsaturated fats and only 7% saturated fat, the least amount of saturated fat in any common oil.
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Omega 3 - What are omega-3s and how much do I need every day?
Omega-3 fatty acids are part of the group of healthy fats called polyunsaturated fats. An important omega-3 is alpha-linolenic acid (ALA), which is referred to as an essential fatty acid because your body needs it but cannot manufacture it. That means you need to obtain ALA from the foods you eat. ALA is converted in the body to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two other types of omega-3 fatty acids.
You can reap positive health benefits from omega-3s if you follow a diet containing unsaturated fats as the major fat source. Watch that your diet isn’t high in saturated fat. These fats contribute to heart disease and evidence suggests an association with several types of cancer. Saturated fats are found in full-fat dairy products like cheese and whole milk, as well as poultry skin and higher-fat cuts of meat. Substitute foods containing saturated fat with foods containing the healthier polyunsaturated or monounsaturated fats. Start out your healthful habit by consuming lean meats, fish, low fat dairy products and use non-hydrogenated margarines and oils. Best sources of omega-3s are cold water fish, walnuts, ground flax seed and fortified foods (such as DHA-fortified milk and dairy products).
The chart below gives a guide to sources of healthier fats.
Monounsaturated Fatty Acids |
Polyunsaturated Omega-6 Fatty Acids |
Polyunsaturated Omega-3 Fatty Acids |
Nuts
Vegetable oils:
Canola
Olive
High oleic safflower
Sunflower |
Vegetable oils:
Soybean
Corn
Safflower |
Walnuts
Flaxseed
Certain fish a:
Salmon
Trout
Herring
Vegetable oils:
Soybean
Canola |
a Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury. See www.cfsan.fda.gov/~dms/admehg3.html or call 1-888-SAFEFOOD for more information. |
Reference: http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter8.html
It is best to plan your diet for omega-3s over the course of a week, rather than a day. Some individuals may need to pay closer attention to their omega-3 intake.
Dietary Advice for Omega-3 Fatty Acids |
Healthy individuals (ages 2 and up) |
Eat a variety of (preferably fatty) fish at least twice a week (about 8 ounces total). Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts). |
Individuals with documented coronary heart disease (CHD) |
Consume about 1g of EPA+DHA per day, preferably from fatty fish. Consult a physician before supplementing. |
Individuals with high triglyceride levels |
Consume 2 to 4g of EPA+DHA per day provided as capsules under a physician’s care. |
Adapted from: “Fish and Omega-3 Fatty Acids,” American Heart Association; www.americanheart.org.
Remember that fat is a concentrated form of energy, and eating too much of a good thing with concentrated calories can lead to weight gain.
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Orange Juice - Should I drink orange juice to prevent me from getting sick?
Whether reconstituted from frozen concentrate or poured from a carton, orange juice promotes health and may provide protection against a number of illnesses. Orange juice is particularly rich in Vitamin C which is an antioxidant that promotes healthy skin and gums and helps your body to absorb iron from food, essential for healthy blood. An 8-ounce serving of orange juice provides 100% of the Daily Value for Vitamin C.
The use of vitamin C in the prevention/treatment of the common cold and respiratory infections remains controversial, with ongoing research. Overall, no significant reduction in the risk of developing colds has been observed. In people who developed colds while taking vitamin C, no difference in severity of symptoms has been seen overall, although a very small significant reduction in the duration of colds has been reported. Orange juice can be part of a healthy balanced diet that includes fruits and vegetables which, along with handwashing, exercise and adequate sleep, may help boost immunity to fight cold viruses.
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