Nutritionists say that those searching for a healthier diet would do well to go along with the guidelines of a diabetic diet-balance protein and carbohydrates and choose fats wisely.
Fat is required to aid your body absorb certain vitamins, keep you warm and give you energy. It also helps keep blood sugar levels more consistent when eaten with carbohydrates. But its beyond important to choose the ideal kinds of fat.
Replacing saturated fat with monounsaturated fat and omega-3 fats may be a more efficient way of lowering the risk of cardiovascular disease. These fats protect against heart attacks and strokes by helping to lower "bad" LDL cholesterol and control blood glucose.
Canola oil provides a balance of heart-healthy monounsaturated fat and omega-3 fats. And it has the lowest amount of saturated fats of any commonly used vegetable oil-half as much as olive oil. It also sports a mild flavor that allows other ingredients to shine through.
to get going eating better, try this healthy fish dish that is full of flavor yet simple to prepare.
Cumin-Crusted Fish
2-3 tsp ground cumin
1/4 tsp thyme
1 tsp paprika
1/2 tsp salt
1/2 tsp lemon pepper
1 lb white fish fillets (cod, halibut, etc.)
2 tsp canola oil
2 Tbsp chopped parsley
Lemon or lime wedges
1. In a small bowl, mix together cumin, thyme, paprika, salt and lemon pepper.
2. Rub spice mixture on both sides of fillets.
3. In a large skillet set over medium heat, heat canola oil. Add fish fillets and cook until browned on both sides and fish is opaque in center.
4. Sprinkle with parsley and serve immediately with lemon or lime wedges.
Yield: 4 servings
Per serving: calories 130, fat 3.5 g (saturated 0 g), cholesterol 100 mg, protein 22 g, carbohydrate 1 g, fiber >1 g, sodium 410 mg.