This Weeks Nutrition Tip:

Not All Fats are Bad

Did you know there are good fats and bad fats? 


There are saturated fats (bad) and unsaturated fats (good). Omega 3 is an essential fatty acid that is not found in the body and must come from the diet. These “good fats” can help lower triglycerides which may help reduce the risk of heart disease, help lower levels of depression and play a crucial role in brain function and development. Optimal sources of Omega 3’s include fish sources such as anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout and tuna. 

There are also other monounsaturated fats that help improve blood cholesterol levels which can decrease your risk of heart disease. Other good sources of healthy fats include avocados, walnuts, flaxseed, canola oil, olive oil and soybean oil. Try adding flaxseed to your oatmeal or yogurt. See the attached recipes for Garlic Parmesan Salmon Foil Pack and Mexican Salmon Salad for a dose of healthy fats!

Garlic Salmon Foil Pack

Makes 4 servings


  • 1 lb salmon (4 – 4oz fillets)

  • 1 Tbsp grated parmesan cheese

  • 3 cloves of garlic, pressed

  • 1 Tbsp butter

  • 2 Tbsp lemon juice

  • 28 asparagus spears



  1. Preheat oven to 375 degrees F

  2. Cut 4 sheets of aluminum foil large enough for the asparagus and salmon.

  3. Arrange 7 asparagus on foil and place 4oz piece of salmon on top.

  4. Mix the remaining ingredients in a bowl to make a paste.

  5. Smear the mixture on top of the salmon.

  6. Fold up the ends of the foil so that the salmon/asparagus is completely enclosed.

  7. Place on baking sheet and bake for 30 minutes.