is useful in preventing death from heart disease and offers
benefits to the immune system and brain function, not to men-
tion eyesight and conditions like eczema. Aim for at least one
serving of foods rich in omega-3s per day. (If you’re pregnant or
trying to become pregnant, this is especially important.) High
sources of omega-3s include not only the foods mentioned
above but walnuts, dark green leafy vegetables, and flaxseeds.
In the animal kingdom, turn to fish, the fattier the better: not
only salmon and sardines, but tuna, mackerel, and herring.
And although you can get omega-3s from grass-fed beef, it’s
not the best source. Omega-6s are something some people are
concerned about, too, but getting them takes less proactive
measures than consuming omega-3s.
All fats—animal or plant—contain combinations of satu-
rated and unsaturated fatty acids. It’s inevitable to get some
of the not-so-good saturated fats carried along with your good
monos and polys. When you consume appropriate, healthy
amounts of fats, the good monos and polys outweigh the
saturated.
SIX SIMPLE SWAPS TO REPLACE SATURATED FATS WITH
UNSATURATED FATS:
1 Sauté vegetables with vegetable oil, rather than butter.
2 Rather than spreading bread with butter, dip it in olive oil.
3 Bake cookies with canola oil, rather than shortening.
4 Cook fish or chicken for dinner, rather than beef or pork.
5 Enjoy nuts and seeds as snacks, rather than a pastry or
cookie.
6 Check the ingredients list and choose foods with canola or
soybean oil over palm or coconut oil.
Stuff that Comes from the Ground 47