Posted July 21, 2012 by Shannon in Nutrition
 
 

Quick Ways To Add Omega Fats To Your Day

flax_yogurt
flax_yogurt

If you’re like most people, one nutrient that you tend to fall short on is omega fatty acids. Omega fats, also referred to as essential fatty acids are required for optimal health.  Your body cannot produce these on its own so they must be taken in through outside food sources.

These omega fats are going to be responsible for keeping your brain functioning properly, increasing your insulin resistance, decreasing your chance of cancer and heart disease, warding off diabetes, promoting a strong immune system, along with many other important roles for good health.

Simply put, you can’t miss out.

Sadly, most people are. They just aren’t eating enough foods that are rich sources of omega fats, so their diet doesn’t contain the level it needs.

The following quick tips will help you get more omega fats into your diet however so that this doesn’t have to be an issue for you.

Let’s have a quick look at what to consider.

Toss Flaxseeds Into Greek Yogurt

The first way to get more omega fats in your diet is to toss some into a bowl of Greek yogurt.  Greek yogurt is an excellent source of quality protein but on its own, is very low in fat.  Top it with some berries for fiber and antioxidant content, and then dress it up with some flaxseeds for your healthy fats.

Flaxseeds will also provide some fiber and protein as well, so will further balance out this nutritious snack.

Add Walnuts To Your Oatmeal

The next way to add more omega fats to your day is to sprinkle some walnuts over your oatmeal.  Oatmeal is a fantastic source of slow burning carbohydrates and will be the best way to start your day.

Like Greek yogurt, it’s very low fat on its own, so to balance out the meal the walnuts will add the healthy fats.

Walnuts will also supply a small dose of protein as well, further enhancing the nutritional profile of this dish.  Top with some skim milk for more protein as well as calcium and you’ll be all set.

Have Salmon Salad Rather Than Chicken Salad

If you typically have chicken salad as your lunch meal, consider swapping it for salmon instead.  Salmon is very rich in omega fats and will still supply the same high quality protein that chicken does.

It is slightly higher in calories than chicken however, so just be sure you either reduce your serving size or add it to your daily total accordingly.

It’ll provide a great change of pace to this usual standby.

Put Flaxseed Oil Into Your Protein Shake

Finally, the last way to boost your omega fat content is to add some flaxseed oil into your protein shake.  When combined with the other ingredients you’ll hardly notice it in there but it will help to provide you with superior nutrition that will do your body well.

So make sure that you consider all of these ideas in your own meal plan so that you can feel confident you’re not falling short when it comes to essential fats.  You only need a few grams per day, but those few grams are ones you can’t miss out on.


Shannon

 
Shannon
Named ‘Writer Of The Year’ two times running, Shannon Clark holds a degree in Exercise Science where she specialized in Sports Performance and Psychology. In addition to her degree, she is an AFLCA certified personal trainer and has been working in the field for over 8 years now. For more information on Shannon, please see her website, www.ShannonClarkFitness.com