Vitae Nutrition and Doula Services – Saskatoon

Fat, we can’t live with it…we can’t live without it. Fat has gone in an out of diet fads faster than current celebrities. As the research continues, the message gets more and more complex.

The Bad

Saturated and Trans are the fats that increase your blood cholesterol. Saturated are fats that are solid at room temperature. Trans are fats that are manmade through the hydrogenation process. Trans fats are found in small amounts in nature in meat and are also solid at room temperature. What about butter vs. margarine? It comes down to your health status and your preference. If you eat it rarely and really prefer the taste, butter is best.

The Good

Unsaturated fats are liquid at room temperature. They are the fats that are good for heart health, skin etc. etc. etc. This is the category where you find the acclaimed omega 3 and 6 fats. Omega 3 and 6 are needed by your body. We don’t make them and therefore need to get them from our diet. The hard part is we commonly don’t get enough omegas 3. Omega 3 fatty acids can help decrease inflammation in your body and help keep you heart healthy.

DHA and EPA

DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) are omega 3 fatty acids. They are found most commonly in fish and seafood. These two fats can be made from other fatty acids found in plant foods such as flax, walnuts and canola oil.

Much research has been done on omega 3 fats in the last few years. DHA and EPA have become a food industry favorite. These fats have been added to foods like formula and yogurt and are advertised to support brain development and growth. What does this mean for you and your kids?

Breastfeeding

One of the great things about breastfeeding is you can change the type of fat in your breast milk by what you eat! Breast milk has DHA and other good fats in it, pretty much regardless of you eat. However, you can change the amounts of different fats with your diet. Should you choose DHA fortified formula? Maybe, the research is conflicting. DHA supplemented formula has an impact on premature babies, but the difference hasn’t been as profound in full term babies. Breast milk offers the best complement of fatty acids for your growing baby.

What about older babies?

Fish and good oils should be a part of a healthy kid’s diet. If you aren’t huge fish fans, some of the supplemented products like omega 3 eggs and yogurt might be a good choice. As always I recommend good food first.

If you have any further questions please check with a Registered Dietitian near you or email chelseaharrisrd@gmail.com. Please check www.vitaenutritionsaskatoon.com for classes on topics like this, such as Eating for Breastfeeding Success.

I, like everyone else, often jump on the “new food” band wagon. Many foods become popular for a time then fall out of use, some become staples in my diet. One of the newer food crazes that I have adopted is Greek yogurt. I love its creamy texture and tangier taste. So, I have been experimenting.

Tangy Tuna

Info: Greek yogurt packs a punch of protein due to the processing. The bonus of the protein in this yogurt is that it can help you feel fuller longer. During this processing, the yogurt also losses some sugar.  Win, win, right? Well, Greek yogurt can also pack a big punch of saturated fat. However, I have found no fat Greek yogurt has the same great texture.  If you are watching your fat, keep to the low or no fat. I have found that Greek yogurt can take the place of mayo and sour cream in dips. In this case, I might stick to a fuller fat version, as we eat less of the yogurt in dip form than as a tasty fruit and yogurt snack!

Inspiration: I didn’t have mayo and I really wanted a tuna sandwich.

Ingredients: Pita bread, Greek yogurt, can tuna, mustard, pepper, lettuce

Instructions:

1. Mix together drained tuna, mustard and Greek yogurt. Use enough to make the tuna moist. Season with pepper to taste.

2. Serve in pita with lettuce.

Results: I didn’t miss my mayo at all! I used fresh arugula on my pita for a great kick of flavour. I will be using plain Greek yogurt in many more combinations.

A while ago I was approached by another doula in Kindersley for information about a vegetarian cooking class. I didn’t know of any, so I agreed to come out and teach a group of women about cooking with pulses; lentils in particular. What I think is super cool, these ladies get their lentils right from the fields! Talk about knowing where your food comes from. It was a great experience with babies and kids everywhere. We tasted and tested a few recipes but the winner that day with the families was the lentil marinara sauce on spaghetti.

Lentil Marinara Sauce

Lentils are used around the world but most of them are grown right in our own back yard! Lentils are a great source of protein, iron and fibre. They are low in fat (depending on what you cook them with) and can be used in a heart healthy diet as well as vegetarian.

Inspiration: The Big Book of Little Lentils cookbook that I got from Saskatchewan Pulse Growers. If you want a copy, swing by my office a Birth Rhythms 248 3^rd ave. South.

Ingredients

2 tbsp                    olive oil

½ cup                    onions, fine dice

1 tbsp                   garlic, minced

2 ¼ cups               crushed tomatoes

2 ¼ cups               diced tomatoes

1 tbsp                    parsley, fine chop

1 tbsp                    oregano, dry

2                           bay leaves

5                           basil leaves, fine chop

1 tbsp                    honey

3 cups                   cooked lentils

Instructions

1. Heat oil on medium in a large saucepan. Add onions and garlic; cook until translucent. Add all other ingredients except lentils, basil, honey, salt and pepper. Bring to a boil reduce heat and simmer uncovered for one hour, until sauce thickens.
2. Remove from heat, add lentils, honey and basil. Stir gently. Season to taste with salt and pepper.

Results: A delicious basic marinara with an amazing texture with the lentils. Even the husbands liked this one!  I think this pasta sauce would be great to make in bulk and freeze for quick meal ideas. Also, cook up some lentils and add them to your jarred pasta sauce for added nutrition!