Go Lean and Get Omega-3s

Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. At least twice a week, make fish and seafood the main protein on your plate. Look for fish rich in omega-3 fatty acids such as salmon, trout, and herring. Keep meat and poultry portions lean and limit these to 3 ounces per meal.

What are Omega-3′s and what are the benefits?

Omega-3 fatty acids are a category of unsaturated fat found in certain foods including fatty fish such as tuna, salmon, and mackerel.  They are important for good health and have many functions in our body.  Omega-3′s have been associated with a reduced risk of heart disease and may help to lower triglycerides (a fat found in the blood stream).  Omega-3′s may also play a role in brain health and development, especially among infants and children.  Try eating fatty fish two times per week in three-ounce portions to pack more omega-3′s into your diet.

By Nicole Chase, RD, LD

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