March is National Nutrition Month

Let’s face it.Eating healthy has as much sex appeal

as watching grass grow on an inner city playground.

None. Nada. Zippo. But like everything else associated with

life and death, it’s almost mandatory. Take eating fi ve servings of fruits and

vegetables each day. It’s considered a bench-mark of healthy eating and the Centers for Disease Control and Prevention (CDC) tried to spread that word years ago.

The response has been less than enthusiastic. In a 2007 report, the CDC determined that less than one-fourth of adults in this country claimed to have consumed the rec-ommended amount of fruits and vegetables.

The numbers ranged from a low of 16 percent in Oklahoma to a high of almost 33 percent in Washington, D.C.

In Massachusetts, more than 27 percent of adults said that they had consumed the desired amount. Unfortunately, the statistics for blacks were not as good. Only 23 percent of black adults in the state said they ate fi ve or more servings of fruits and vegetables a day.

It doesn’t have to be that way. By now, most know that healthy eating helps avoid a slew of problems prevalent among African

Americans. It decreases the risk of several chronic diseases — heart disease, stroke, type 2 diabetes, hypertension and certain cancers — as well as obesity.

It is so important that the federal govern-ment has stepped in. The U.S. Departments of Health and Human Services and Agri-culture have established dietary guidelines — science-based advice to promote health and reduce major chronic diseases. The most

recent guidelines, pub-lished in 2005, provide a general framework.

The new guide-lines stress a balanced diet of six food groups — whole grains, fruits, vegetables, low-fat dairy products, lean meats, poultry and fi sh, and legumes, nuts and seeds. Although not a food group, unsaturated fats — olive oils, avoca-dos and nuts – are also recommended.

Whole grains provide energy and fi ber, and are found in cereal, whole wheat bread and brown rice. Fruits and vegetables are a good source of vitamins, minerals and fi ber, while milk, meat, fi sh, beans and nuts are rich in proteins.

The guidelines also limit the consump-tion of sodium, added sugars and unhealthy fats — those found in fatty meats, dairy prod-ucts and fried foods — that have been shown to increase the risk of heart disease.

To facilitate a healthy regimen, the fed-eral government has provided two eating pat-

terns that consumers may follow — My-Pyramid (http://www.mypyramid.gov) and Dietary Approaches to Stop Hypertension (DASH) eating plan.

Research stud-ies have shown that the DASH plan is effective in lowering blood pressure and preventing hyperten-sion in those without the condition.

Even the National Cancer Institute (NCI) has entered the fray. NCI, in affi liation with black churches such as the Greater Love Tabernacle in Dorchester, devel-oped the “Body and Soul” program that encourages church members to eat a healthy diet rich in fruits and vegetables.

In some situations, government offi cials are taking strong actions. In July 2007, New York became the fi rst city to prohibit restau-rants from using trans fats in an attempt to lower the risk of heart disease. In Massachu-setts, Brookline followed suit, and in Septem-ber 2008, Boston implemented the fi rst phase of its own ban on trans fat, prohibiting its use in cooking oils in restaurants and other food

service establishments. The law’s second phase, effective March 2009, bans trans fat in baked goods.

But even with governmental interven-tion, people are still not getting the message. One of the reasons is information overload.

And confusion. Take carbohydrates, for example. Carbohydrates are essential — they make glucose, or sugar, which provides fuel

Nutrition:Healthy eating key to living well

In a 2007 report, the CDC determined that less than one-fourth of adults in this country claimed to have consumed the recommended amount of fruits and vegetables.

Wiley Mullins is on a mission to improve the health of black people — one salad at a time.

It hasn’t been easy.After earning a business degree

from the University of Alabama and an MBA from Duke University, he gave up his job in marketing with Procter & Gamble to start his own business, Uncle Wiley’s Inc., that brings out the fl avor of soul food without using ham, bacon, lard or butter.

But he found out the hard way that many doctors do not emphasize preven-tive care and weren’t as supportive as he initially had hoped. Still, he persisted and developed a line of 13 products that, according to Mullins, enables one to eat their favorite soul food without the added unhealthy salts, fats and sugars.

To Mullins, 50, it’s personal. At one point in his own life, Mullins said he carried more weight than he liked. But he exercised and changed his eating habits

and was able to lower his body mass index to a more acceptable level.

Diabetes runs in his family, he explained, and he has seen too many friends and relatives suffer the consequences of hypertension and obesity.

Mullins grew up in Alabama and knows all about soul food. But he also realized that soul food involves taking healthy foods — collard greens, sweet potatoes, black-eyed peas — and making them unhealthy with added fats and salts. Instead of warning people against soul food, he embraced it, making it palatable and healthy at the same time.

His seasoning for sweet potatoes or yams includes cinnamon, nutmeg, cloves, fresh brown sugar and just a hint of pine-apple essence. The seasoning contains no

cholesterol or fat and 30 milligrams of sodium. Typically, fl avorings for the same dish have 8 grams of total fat, 21 mil-ligrams of cholesterol and 170 milligrams

of sodium.Mullins is big on fruits and veg-

etables and encourages people to try different types. “Most of us tend to eat the same three or four vegetables over and over,” he said.

Yet nutritionists recommend choos-ing a variety of fruits and vegetables in a wide array of colors — the deep greens of broccoli, collard greens and spinach; the oranges of carrots, acorn and butter-nut squash; the reds of strawberries and watermelon.

Mullins has introduced America’s Wellness Team, which is endorsed by the National Medical Association, the largest professional group of African American physicians. The team offers nutrition and wellness advice for consumers through a free monthly electronic newsletter. He also works with diabetes educators in an effort to stem the high incidence of the disease among blacks.

Mullins is big on salads. “There’s more to salads than iceberg lettuce, to-mato and Miracle Whip,” he said.

He plans to take full advantage of

A salad a day

Mullins, continued to page 4

Fruits and vegetables contain health-promoting nutrients that combat cardiovascular disease — the leading cause of death in this country.

VOL. 3 • NO. 7 © MARCH 2009

BE Healthy™

Sponsored by

Boston Public Health Commission

Wiley Mullins — dubbed the “Salad Man” — compiles one of his famous salads called Under the Big Top. Connecticut Post photo by Jesse Neider.

Nutrition, continued to page 4

Dining out: Food can be fast and healthy

B

usy families rely on fast food, take-out and local restaurants to supplement home-cooked meals. Today, average Ameri-

cans eat one-third of their calories away from home — almost twice the amount in the 1970s. According to the U.S. De-partment of Agriculture, families also spend almost half of their food dollars on away-from-home food.

Surveys have shown that low-in-come neighborhoods have more fast food restaurants than upper-income neighborhoods. The high concentration of fast food restaurants may increase convenience, but families are chal-lenged to fi nd healthy and appealing food offerings in the limited menu of-ferings of fast food restaurants. Adver-tising also affects our food choices. In 2007, the Kaiser Family Foundation determined that 8- to 12-year-old children watch more than 20 food advertisements daily. Food advertising targeted to youth places parents in an uphill battle to encourage their children to select non-ad-vertised healthy options. Here are a few tips for parents when eating out with your children.

• Plan ahead. Select a restaurant that includes fruits and vegetables on the menu. Set guidelines for food item selection before-hand with your chil-dren. Use the Web sites of national chain restaurants to review the nutri-tional quality of entrees. Look for entrees that are lower in calories and saturated fat. Examples of chain restaurant Web sites: http://www.mcdonalds.com/usa/eat/nutri tion_info.html;

http://www.kfc.com/nutrition.• Select the vegetable entrée

fi rst and build the meal around that. Vegetables available at some fast food restaurants include salads, carrots and celery sticks, corn, green beans, greens, potatoes and other items. If French fries are selected, opt for the smallest size or plan on sharing a larger size.

• Avoid “supersized” portions. Child-sized meals may be suffi cient for older children and adults as well.

• Select baked, broiled or grilled entrees and avoid fried foods. Hav-ing the grilled chicken breast instead of the breaded and fried breast can save as many as 200 unwanted calo-ries.

• Go easy on the cheese on pizzas and select the thin crust rather than the thick crust. Add lots of veg-etables as toppings— peppers, onions, spinach, etc.

• If soup is available, start the meal with a soup. Soups often contain vegetables and the liquid will give a sense of fullness to prevent overeating.

• When you can, select a full service restaurant rather than a fast food restaurant. There will be a greater variety of selections and more vegetable options.

• Try making some of your restaurant favorites at home, but with a healthy twist. Examples might include oven-“fried” chicken, oven-roasted potato wedges and healthy cole slaw. These are tasty and healthy alternatives to soul food staples.

Below are two tasty and easy recipes.

Kid-Pleasing Oven Fried ChickenServes 4Ingredients:4 each — 4 oz. boneless, skinless chicken breast, cut into nuggets1 cup fl ake-type cereal, crushed½ tsp each onion powder, garlic, black pepper, parsley leaves, thyme, paprika1 egg, beaten

Directions:1. Preheat oven to 375 F.2. In a bowl, combine cereal and seasoning.3. In a separate bowl, beat egg to create an egg wash.4. Dip chicken in egg wash, and then coat in cereal mix-ture.5. Arrange chicken on a non-stick sheet pan6. Bake at 375 F for 20-25 minutes.

Nutrition Facts:Per serving (makes 4 servings): 140 calories, 1.5 g total fat (0.5 g saturated fat), 6 g carbohydrates, 1 g dietary fi ber, 28 g protein, 0 mg cholesterol, 200 mg sodium.

Recipe created by Adam W. Korzun, M.S., R.D., a dieti-cian at Boston Medical Center

Haley House Healthy Ginger SlawServes 4-6 peopleThe Dressing:4 inches of fresh ginger¼ cup canola oil2 tbs white sugar1 cup white vinegar2 cloves minced garlic½ teaspoon saltPepper or hot sauce to taste

To make the dressing:1. Wash the ginger well with a scrub brush and warm wa-ter, cutting off any knobby spots. Chop the ginger into ½ -inch pieces. Chop until minced.2. In a bowl, combine this mixture and the remaining ingredients, whisk well.3. This dress-ing keeps well for 4 weeks refrigerated in an air-tight container.

The Slaw Veggies:3 carrots, grated½ head red cabbage, thinly sliced½ onion, thinly sliced or 6 scallions chopped½ napa or Chinese cabbage, thinly sliced½ cup currants or raisins1 cup slaw dressing

To make the slaw:Combine all the ingredients in a large bowl and toss well.

Nutrition Facts:Per serving (based on 6 entrée servings): 210 calories, 10 g total fat (1 g saturated fat), 28 g carbohydrates, 6 g dietary fi ber, 3 g protein, 0 mg cholesterol, 260 mg sodium.

Note: Dozens of vegetables can be used instead of those above. Try chopped tomatoes, grated raw beets, raw green beans, raw chopped broccoli, sliced cucumbers, sliced apples, fresh corn, raw or blanched raw celery, raw bok choy, all sorts of lettuces including radicchio, watercress and arugula, baby spinach, and thinly sliced raw zucchini or summer squash.

Recipe courtesy of Haley House Bakery Café, 12 Dade Street, Roxbury

Know your limitationsHealthy eating includes not only what you should eat,

but what you should not. Learn to read food labels to

keep track of limited substances.

Substance Daily limit — less than ...

Sodium 2,300 milligrams (about a teaspoon)

Cholesterol 300 milligrams

Saturated fats 7 percent of total calories ― 15 grams

or 140 calories for a 2,000 calorie diet

Trans fats 1 percent of total calories ― 2 grams

or 20 calories for a 2,000 calorie diet

Source: American Heart Association

Vivien Morris, M.S., R.D., M.P.H., L.D.N.Director of Community InitiativesNutrition and Fitness for Life ProgramDepartment of PediatricsBoston Medical Center

2 BE Healthy • www.behealthy.baystatebanner.com

Nutrition

1. Why are blacks in particular cau-tioned against consuming too much salt?

Several studies suggest that African Americans and older adults have height-ened salt sensitivity or greater blood pressure response to an increase in salt intake. Studies have also demonstrated that African Americans lowered their blood pressure with a low sodium diet. Experts recommend a daily limit of 2,300 milligrams of salt — about one teaspoon. Those with high blood pres-sure are advised to limit their intake of salt to 1,500 milligrams a day.

2. Why are whole grains more nutritious than processed grains?Whole grains contain both the outer layer of bran as well as a

starchy interior layer, or germ, that are packed with nutrients includ-ing protein, fi ber, B vitamins, antioxidants and trace minerals, such as iron, zinc, copper and magnesium. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. Whole-grain diets also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. Processed grains remove the healthy layers, thus depriving the body of essential nutrients.

3. How do fruits and vegetables lower the risk of high blood pressure?

An important study called the Dietary Approaches to Stop Hy-pertension (DASH) study examined the effect on blood pressure of a diet that was rich in fruits, vegetables and low-fat dairy products, and that restricted the amount of saturated and total fat. The re-searchers found that people with high blood pressure who followed this diet reduced their systolic (top number) blood pressure [by] 6 to 11 points — as much as medications can achieve.

4. Is there value in taking a daily multivitamin? The broad consensus from nutrition experts is that while

vitamins are indeed essential, big doses are usually pointless and can even be harmful. And no pill is likely to ever adequately substitute for a healthy diet. It’s easy to get enough micronutrients from food if you maintain a healthy diet with plenty of variety. But most people fail that test; they’ll eat two or three servings of fruits and veggies per day rather than the recommended fi ve. That’s why nutritionists suggest a multivitamin as a sort of nutritional safety net for many of their patients. Whole foods like veggies and whole grains contain fi ber and a host of other important nutrients that can’t be adequately delivered through pills. In fact, scientists are still fi nding new “trace elements” in whole foods that may someday be labeled essential to health — but aren’t found in any pill.

5. Why do nutritionists recommend eating an orange rather than drinking orange juice?

If you eat the fruits in their natural form, they are very low in calories and very nutritious — full of fi ber, vitamins, minerals and many antioxidants. Juices tend to have quite a bit of added sugar and are thus sources of concentrated calories, which can contribute to weight gain.

6. Why are legumes, such as black-eyed peas, often suggested as a substitute for meat?

Dried beans or legumes are an excellent source of protein — also found in meat — and a good source of B vitamins, potas-sium and fi ber, which promotes digestive health and relieves con-stipation. Eating beans may help prevent colon cancer and reduce blood cholesterol, a leading cause of heart disease. Meat, on the other hand, is a major source of cholesterol.

The information presented in BE HEALTHY is for educational purposes only, and is not intended to take the place of consultation with your private physician. We recommend that you take advantage of screenings appropriate to your age, sex, and risk factors and make timely visits to your primary care physician.

Questions & Answers

Fiber — carbohydrates that cannot be digested — comes only from plant foods and is important for our digestive health. It prevents constipation and keeps us regular. At least 25 grams of fi ber a day are recommended. Look for products that contain fi ve grams or more per serving.MAJOR SOURCES:Fruits and vegetables Whole grainsLegumesNuts

The facts about fi ber

Lisa Michelle Owens, M.D.Medical DirectorBrigham Primary Physicians atFaulkner Hospital

A closer lookA key to good health is a well-balanced diet.

The foods you eat and the amount largely depend

on your age, gender, physical activity and daily

required calories. Consult a physician or nutritionist

to learn to eat healthy or refer to educational

resources, such as http://www.mypyramid.gov to

help plan a program that is right for you.

• Eat a variety of fruits and vegetables, whole

grains and fat-free or low-fat milk products.

• Include lean meats, such as beef sirloin, or

choose fi sh, poultry and legumes as a

substitute for fatty meat.

• Choose foods that are low in trans and

saturated fats, cholesterol, salt and added sugars.

• Drink water instead of fruit drinks and regular soda.

• Choose liquid oils for cooking instead of solid fats.

• Watch portion sizes. Eating too much of even healthy foods can lead to weight gain.

Cardiovascular disease

• High blood pressure

• Stroke

• Heart disease

• High cholesterol

Type 2 diabetes

Overweight and obesity

Certain cancers

Osteoporosis

Constipation

Diverticular disease — development of pouches in the large intestine

Iron defi ciency anemia

Oral disease

Malnutrition

Cataracts

Macular degeneration

Source: Dietary Guidelines for Americans, 2005

Health benefi ts associated with healthy eatingIT LOWERS THE RISK OF:

3BE Healthy • www.behealthy.baystatebanner.com

for the body. Most people think of carbohy-drates as breads, cereal and pasta, and they are right. But many do not realize that fruits, vegetables and milk are also carbohydrates.

People with diabetes or glucose intoler-ance have to be mindful of their intake of carbohydrates.

Another problem is that one dietary plan doesn’t fi t all. The amount of recommended food varies by age, gender, physical activity and health status. More importantly, it varies by taste.

That’s the point that Constance Brown-Riggs tries to instill in her clients. Brown-Riggs works for the American Dietetic Association, and is a registered dietician and certifi ed diabetes counselor.

Brown-Riggs stress-es practicality. “You have to reach people where they are,” she says. “You can’t suggest a diet that includes cottage cheese and caulifl ower if a person doesn’t like that particular food.”

The fi rst step, she says, is taking a personal inventory and determining individual health risks.

A person should then look at the general dietary guidelines and compare it to what he or she is doing.

“Then make a plan,” she says. “Be prac-tical and realistic. Start from square one and take small steps.”

She cautions not to do everything at once. “It will not last,” she warned.

Brown-Riggs says she recognizes the diffi culty in changing eating habits. But health professionals often add to the problem by making the mistake of not showing a per-son how to eat what he or she likes to eat.

And that’s a big part of the problem.Brown-Riggs says that people can eat

many of the foods they like — even soul food. “People make the mistake of categoriz-ing food as ‘good’ or ‘bad,’ ” she says.

That misses the point.The foods that many blacks eat are very

high in nutrition — it’s how they are cooked that’s the problem.

Collard greens, for example, are an excellent source of vitamins, minerals and fi ber. But when “doctored up,” they contain salt, fats and added sugars — all of which contribute to chronic health problems.

Brown-Riggs offers a solution. Season-ing with smoked turkey breast instead of ham hocks allows the fl avor without the added fat.

If you cannot do without candied yams, use less sugar or a brown sugar substitute. Sweet potato casserole is even better since it requires less fat. The reason is simple. Sweet potatoes already contain naturally occur-ring sugars and complex carbohydrates, proteins, vitamins A and C, iron and calcium.

She recommends patience to those trying to lose weight. “Don’t get on the scale every day,” she explains. “You probably won’t notice that much

of a difference … You didn’t gain the weight overnight; you won’t lose it overnight either.”

If there is a recipe you like, look at the ingredients. Pay attention to the fat content. Use 1 or 2 percent milk instead of whole milk.

Sodium is particularly harmful. It con-tributes to high blood pressure and can cause a buildup of fl uid in those with congestive heart failure or kidney disease. Brown-Riggs recommends using a small amount in food preparation and not at the table.

She offers hope. “Taste buds change and that’s good news,” she says. “Give it a chance.”

Nutrition continued from page 1

Constance Brown-Riggs, M.S. Ed., R.D., C.D.E., C.D.N.Registered Dietitian-Certifi ed Diabetes EducatorNational Spokesperson for the American Dietetic Association

Comments on Be Healthy? Contact Karen Miller at kmiller@bannerpub.com.

National Salad Month in May. Wiley is trying to get people to look at salads in a different light.

It’s not that little side dish you eat before the entrée, Mullins proudly proclaimed. They can be the main course. And he has written a book — “Salad Makes the Meal: 150 Simple and Inspired Salad Recipes Everyone Will Love” — to prove it.

“A salad can serve as lunch, dinner, or even dessert,” said Mullins. “You can get a lot of your daily required nutrients from one salad.”

Mullins has other plans for this year. He is working with the Congressional Black Caucus to continue on his road to wellness. It will start in his home state of Alabama. “We’re doing a ‘wellness march’ to get the point across,” he said.

Despite Mullins’ efforts, many still believe that food should be about taste

— and lots of it.

But according to Marc Anthony By-num, there are healthful ways to achieve that taste. Bynum, 30, the executive chef at Tellers Restaurant in Long Island, N.Y., is skilled in all kinds of cooking. “I cook everything,” he said as he ticked off his specialties. “I cook Caribbean, Kosher, soul food. I have to be well-versed.”

He got started not only because he enjoys cooking, but oddly enough because he likes to please people. “Food makes people happy and gives them pleasure,” he said. “I like to watch their expression as they eat something they like.”

Bynum did not learn his skills in school — at least not technically. He learned from trial and error and from watching others, starting with his mother. He also leans on his background — his family is African, Caribbean and Latin.

He recognizes that it is hard to make changes in one’s diet. “Take small steps,” he advised. “Make minor changes that won’t be so noticeable.”

He recommends sautéing instead

of deep frying. He swears by his fried chicken, but it’s pan-seared instead of deep-fried. He uses a coating of panko (Japanese bread crumbs), fl our and egg, pan-sears it quickly, and then lets it fi nish cooking in the oven. “It retains its mois-ture that way and is still crispy,” he said.

Bynum emphasized that there’s “more than steak and chicken. Try fi sh — salmon and swordfi sh, for example. And if you do start eating more fi sh, grill or bake it instead of frying it.”

He rails against people who overcook collard greens. “All the nutrients come out with extended cooking,” he said. “Prob-ably the water is more healthful than the greens themselves by that point.”

Instead, he recommends cooking greens quickly in olive oil with fi nely chopped onions and turkey bacon or tur-key breast as seasoning.

But he does caution again shock-ing the system totally. “Move slowly until your taste buds have adapted to the changes,” he said.

Mullins continued from page 1

WHOLE GRAINS VEGETABLES FRUIT 6 servings 2½ cups 2 cups

Sample serving Sample 1 cup equivalent Sample 1 cup equivalent 1 slice whole wheat bread 1 cup collard greens 1 large banana ½ cup brown rice 1 cup vegetable juice 1 large orange 1 cup dry cereal 1 ear of corn ½ cup raisins½ cup cooked oatmeal 2 cups lettuce 1 small wedge watermelon

Nutrients Nutrients NutrientsFiber, vitamins, minerals Fiber, vitamins, minerals, Fiber, vitamins, minerals, phytochemicals* phytochemicals*

Health benefi ts Health benefi tsLowers bad cholesterol Reduces risk of heart disease and stroke, controls high blood Helps prevent constipation pressure, may prevent some cancers, guards against cataracts and macular degeneration, may help avoid diverticulitis — buildup of bacteria in pouches in the colon

*Naturally occurring health-protecting substances in fruits and vegetables

DAIRY PRODUCTS LEAN MEATS, POULTRY, LEGUMES, NUTS, SEEDS 2 servings FISH 4 servings a week 6 ounces or less

Sample serving Sample serving Sample serving1 cup non- or low-fat milk 1 to 6 oz. skinless chicken ¹/³ cup nuts1 cup non- or low-fat yogurt 1 to 6 oz. sirloin steak ½ cup black-eyed peas1½ ounces cheese 1 to 6 oz. salmon 2 tablespoons peanut butter or seeds

Nutrients Nutrients NutrientsCalcium, protein Protein Protein, fi ber

Health benefi ts Health benefi ts Health benefi tsBuilds strong bones Builds strong bones Builds strong bones, reduces risk of heart diseaseSource: American Heart Association, www.mypyramid.gov.

How much of what? There is not one eating plan for all to follow. The types and amount of food

depend on a person’s age, gender, weight, level of physical activity and medi-

cal condition. The point is to choose wisely from each food group ― maximize

consumption of fruits, vegetables and whole grains while minimizing fatty meats,

dairy products and unhealthy fats. It is also important to balance the intake of

calories with the calories the body uses daily. Healthy eating should be combined

with moderate exercise ― 30 minutes a day at least fi ve days a week.

Below is an example of a healthy eating plan based on roughly 2,000 calo-

ries a day. It shows the recommended number of daily servings for each food,

examples of serving sizes and correlating health benefi ts. Although not listed,

two servings of fat, such as a teaspoon of vegetable oil, are allowed each day.

Just remember that your particular plan will change according to personal taste,

lifestyle and health care needs.

Marc Anthony BynumExecutive ChefTellers Restaurant, Long Island, New YorkJim Lennon/Jim Lennon Photographer, Inc.

Keep your fats straightNot all fats are bad. Actually, fat is essential to the body ― it stores extra energy, provides insulation and helps support cell growth. But too much of the wrong type of fat can increase the risk of heart disease, while good fats lower its risk. The point is, you have to know which is which.

UNHEALTHY FATS:

Saturated. Source: Meat and dairy products (cheese, butter, whole milk).

Trans. Source: Fried foods, commercially baked goods, processed foods, vegetable shortening.

HEALTHY FATS:

Monounsaturated. Source: Vegetable oils*, avocados, nuts and seeds.

Polyunsaturated. Source: Vegetable oils*, fatty fi sh, walnuts and seeds.

*Not all vegetable oils are healthy ― coconut, palm and palm kernel oils are high in saturated fats.

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