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Jack Sprat could eat no fat and his wife could eat no lean….
So the old nursery rhyme goes. But do woman need to take a close look at the fat they’re
eating? The answer is- “Yes.” In meeting daily challenges, women often run on an empty
tank, short changing themselves on vital nutrients, including the right kinds of fat.
One way to eat healthier is to consume more fish. Besides being a tasty addition to the
menu, studies show that people who eat fatty fish at least twice a week are less likely to
have heart disease and will also improve their intake and absorption of essential vitamins
and minerals. Fatty fish, such as sardines, contain “good fats” such as Omega-3 fatty
acids, as well as calcium, vitamin D and iron – especially important for women’s health.
Omega-3 and Omega-6 fatty acids, also found in sardines, are essential fatty acids –
‘essential’ because the body must have them as part of a healthy diet. We regularly get
our supply of Omega-6 through foods such as margarine, salad dressings, whole grains
and vegetables. But, to get Omega-3, we need to eat fatty fish or have a regular intake of
certain oils such as canola or soybean. Our body cannot produce these essential fatty
acids and they can only be obtained from certain foods such as sardines.
Studies have shown that Omega-3 fatty acids help lower blood pressure; improve heart
rhythm; make platelets in the blood less ‘sticky’ and less likely to form a potentially lifethreatening blood clot; help reduce fatty deposits in arteries, and, reduce the likelihood of
death after a first heart attack. Omega-3 also acts as an antioxidant by preserving oxygen
in tissues and helping fight inflammation. Populations such as the Inuit, who eat large
quantities of fish, have hardly any inflammatory diseases of the gastrointestinal tract,
such as inflammatory bowel disease. Omega-3’s also enhance the effect of Vitamin D,
increasing absorption of calcium and nutrients essential to bone health and the prevention
of osteoporosis – a disease that reduces bone density, making them brittle. Other studies
show Omega-3’s may play a preventative role in some cancers, arthritis, eczema, diabetes
and lung diseases such as emphysema and bronchitis.
How do you put the nutritional science regarding fats into your everyday diet? The first
step is to follow Healthy Lifestyle Guidelines by enjoying a wide variety of foods from
each of the food groups, drinking plenty of water, and exercising regularly. Next, cut
down on the overall amount of fat eaten, particularly saturated and trans fats, by eating
fewer processed foods such as pastries and French fries. Also, limit salt, white grains and
alcohol. Eat at least seven to 10 servings of fruits and vegetables a day – most of us eat
barely three a day! Increase your intake of whole grain breads and cereals to six to eight
servings a day. Sound like a lot? It isn’t when you take into account serving sizes.
Increasing your intake of vegetables, fruits and whole grain breads and cereals will
2 King Street, Saint John, NB, Canada E2L 1G2
Tel: (506) 648-1500
Fax: (506) 648-1505
displace some of the extra fat from your diet. Also, foods containing Omega-3 fatty acids
are an important part of your regular eating pattern. Increasing Omega-3 fatty acids
through foods is preferable than increasing it through supplements.
Fish on the menu twice a week – at least!
Choose fatty fish such as sardines or salmon two times or more a week to increase your
intake of Omega-3 fatty acids. Sardines provide a versatility and variety of taste
experience and they are quick and easy to prepare for breakfast, lunch, main course or as
a snack.. BRUNSWICK® Sardines come packed in many different sauces, from mild to
spicy, including Spring Water, Hot Pepper, Soya Oil, Louisiana Hot Sauce, Tomato
Sauce, Mustard Sauce, Lemon Sauce – something to suit everyone!
Besides providing the essential Omega-3 fatty acids, sardines contain many other
essential nutrients, giving you a nutritious bang for your food dollar! They range in
caloric value from 129 to 190 calories per serving (depending on the sauce in which they
are packed), and provide protein and iron – the mineral vital to the formation of red blood
cells. Plus, you also get calcium, potassium and vitamin D, nutrients needed to maintain
healthy bones and prevent osteoporosis. Sardines with tomatoes in their sauce also
provide lycopenes. Lycopenes, present in the cells of the tomatoes, are released when the
tomato is made into sauce. Lycopenes act as an antioxidant. Studies show lycopenes to be
beneficial in the prevention of cancers of the prostate, lung, stomach, pancreas and breast.
In the nursery rhyme, Jack Sprat could eat no fat and his wife could eat nothing but fat.
But, no matter who ate what, they were off to a good start because….sprat is another
name of a sardine!!!
Go ahead, open a can today; It’s a Healthy Habit!
2 King Street, Saint John, NB, Canada E2L 1G2
Tel: (506) 648-1500
Fax: (506) 648-1505