Fish fat naturally contains omega-3s, but most of us simply don’t eat it as often as we should.
• Canned tuna and salmon are convenient. Flake some tuna or salmon on top of a green
salad for a quick meal, add to pasta sauce, or make into patties.
• Frozen cooked shrimp and scallops are easily added to soups or pasta dishes.
• Try using fish instead of chicken in some of your favorite dishes like tacos or one-dish
• Make it a point to order fish as often as possible when you eat in restaurants.
Avocados are a good source of monounsaturated fat.
• Use mashed avocado as a substitute for mayonnaise in tuna salad or egg salad.
• Mash into guacamole with a little lime juice and salt, and use cut veggies rather than
chips for dipping.
• Avocado pairs really well with eggs. Try a few avocado slices in an omelet, or on top of
• Mix diced avocado, mango and red onion with a little lime juice and cilantro. Makes a
delicious salsa for grilled fish or chicken.