GOLDEN EAGLE NUTRITION UPDATE Safflower Oiil by benbenzhou

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GOLDEN EAGLE NUTRITION UPDATE Safflower Oiil

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									    M A R Q U E T T E   U N I V E R S I T Y          Golden Eagle
                                                     Nutrition Update
                                                                                                                                         J U L Y   2 0 1 0



 HEALTHY
 TUNA SALAD
 SANDWICH
                                              Fat Basics
                                              Dietary fat is an essential component to a healthy       Saturated fat: found in animal products, butter,
  12 oz can White Alba-
   core Tuna in water                         diet. Fat has important physiological roles in the        margarine, processed/hydrogenated oils, tropical
  1/2 med. Avocado
                                              body and obtaining adequate amounts                                     oils, and fried foods.
  1 Tbsp. lemon juice
  1 tsp. paprika                             of healthy fat is crucial for optimal ath-                               Polyunsaturated fats: found in sun-
  1 tsp. black pepper                        letic performance. Balancing the                                        flower, safflower, corn, and flaxseed
  1 tsp. soy sauce
  Whole grain bread                          amount of fats, as well as the type, are                                oils.
  2 lettuce leaves                           important for maintaining a good nutri-                                  Monounsaturated fats: vegetables
  1 celery stick
                                              tion status. Too much fat in your diet                                  oils — olive, canola, peanut, and many
  Tomatoes and black
   olives (optional)                          can increase fat stores in your body                                    nut oils.
                                              and slow your performance. Too little                                    Omega-3 fats: highly polyunsaturated
 DIRECTIONS
 1. Slice the lettuce very                    fat in your diet can cause fatigue, hair                                — found in seafood like tuna and
 thinly and dice the celery
                                              loss, poor mental function as well as put you at risk     salmon, as well as nuts, seeds, soy, and flax-
 into tiny pieces. Dice the
 tomatoes and olives if you                   for several vitamin and mineral deficiencies. Fat         seed.
 are using them.                                                                                       Omega-6: highly polyunsaturated — in vegeta-
                                              should make up 20-30% of your daily calories.
 2. In a bowl, mix the
 drained can of tuna, lemon                   Here are the types of dietary fat:                        bles oils such as corn, safflower, and soybean.
 juice, black pepper, pa-
 prika, avocado, soy sauce
 and the other optional
 ingredients. Be sure to
 mash the avocado to help
                                              Getting Healthy Fats in Your Diet: Typical Serving Sizes
 the ingredients stick to-
 gether.
                                              High Monounsaturated Fats                               High Saturated Fats
 3. Add the lettuce and                       Choose these most often:                                Choose these least often:
 celery. Be sure to break
 the tuna down and stir it                    1/8 an Avocado                                          1 tsp. butter
 well. This will help the
                                              1 tsp. canola, olive, or peanut oil                     1 slice of bacon
 ingredients hold together
 without the need for                         8 large black or green olives                           Fatty cuts of meat
 mayo.
                                              1/2 oz. nuts, most varieties                            2 Tbsp. half and half
                                              2 Tbsp. hummus                                          1 Tbsp. cream cheese
                                              1 Tbsp. sesame seeds                                    1 Tbsp. sour cream
FOR QUESTIONS OR
TO MAKE AN                                    High Polyunsaturated Fats                               1 tsp. palm, kernel, or coconut oil
APPOINTMENT,
                                              Choose these often:                                     High Trans fat
CONTACT
KRISTIN AT:                                   4 walnut halves                                         Choose these rarely, if at all:
                                              1 tsp. corn, sunflower, safflower, or soybean oil       Fried foods
Kristin.Bowers@mu.edu
                                              1 Tbsp. pumpkin or sunflower seeds                      Commercial baked goods containing hydrogenated
Office: (414)288-5780
                                              4 oz. of tuna or salmon                                 or partially-hydrogenated oils such as shortening
Cell: (414)313-0111
                                              1 Tbsp. salad dressing                                  or partially hydrogenated soybean oil.
                                              1 tsp. mayonnaise                                       Any foods containing the words “hydrogenated” or
                                              1 tsp. tub margarine                                    “partially-hydrogenated” in the ingredients section.
                                              2 Tbsp. ground flaxseed

								
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