Diving into "Healthy" Fats and Proteins

Diving into

Diet trends come and go. And despite the bad wrap around certain foods, fats and proteins are necessary for our bodies to function. Everybody’s body is different and will react in unique ways to various foods, but what are “healthy” fats and proteins and how do you intentionally incorporate them into your diet? Today we’re going to dig into those details and suggest some fun and delicious tinned fish recipes to help you along the way. 

What Are Fats? 

According to Medical News Today, any balanced diet needs to include both monounsaturated fats and polyunsaturated fats. 

For the more science-inclined among us, monounsaturated fats are fat molecules that have one unsaturated carbon bond in the molecule. When eaten in moderation, these fats can help reduce bad cholesterol levels in your blood while simultaneously providing nutrients to your body’s cells. It’s pretty cool. 

Polyunsaturated fats have more than one unsaturated carbon bond in the molecule. They provide similar health benefits as monounsaturated fats. An added bonus is that oils rich in polyunsaturated fats also provide us with vitamin E - an antioxidant vitamin that a lot of us are lacking in our diets. 

Not all fats are healthy. Trans fat and saturated fat both lead to harrowing challenges in the body. This is why it’s important to distinguish between different types of fats - especially in grocery stores across America that feature such bright and enticing packaging. Try to avoid and/or limit consumption of trans fats and saturated fats where you can and enjoy those mono and poly unsaturated fats when possible. 

And while adjusting and shifting your habits can be hard to do, but when you focus on all the delicious foods chock-full of healthy fats, it can make these lifestyle changes a bit easier. Need some ideas? 

Healthy Fats Ideas 

Some food ideas that are delectable and also ripe with healthy fats include avocados, olive oil, nuts, seeds, and unsurprisingly, fish. Anchovies in a fresh salad or squid in a seafood pasta dish can enhance a meal in more ways than one - taste and health benefits abound. 


What Are Proteins 

As you may have guessed, protein is different from fat but equally essential to a healthy body. Proteins are made of chemical building blocks known as amino acids. Our bodies use these amino acids for really important processes of recovery. We use amino acids to build and repair muscles, produce hormones and create enzymes. They are also where we draw a lot of our energy from. 

While some people swear by “high protein diets”, all of our ideal eating habits will vary according to our bodies, landscapes, and lifestyles. 

Healthy Protein Ideas

Similar to fats, you probably consume a fair amount of protein already. Meats, dairy products, beans and legumes provide our bodies with complete or incomplete proteins. Your body can only absorb so much protein in a day and will excrete the rest. So consider small portions of protein throughout the day to make the most of the health benefits you consume. Sustainable salmon fillets, bean dip, or tuna salad can be healthy sources to keep you energized. 

Tinned Fish Recipes With Healthy Fats And Proteins 

When it comes to healthy fats and proteins, TinCanFish is a great way to set yourself up for healthy meals, whether you’ve got a specific meal in mind or simply want  to stock up your pantry with healthy options. 

In addition to providing our bodies with healthy fats and proteins, tinned fish is also a plentiful source of Omega-3s, vitamin D and B2, iron, zinc, magnesium, potassium and other health-ful elements. 

If you are looking for recipe ideas, there are plenty to be found inspired by Portugal and the Iberian peninsula. But the distinct dishes from every corner of the globe are invitations to adventure that you can create in your own home. 

Taking Charge Of Health 

Part of taking charge of our personal health, our community health, and our planet’s health is educating ourselves. There is so much information available to us through the internet on the nutritional foundations of our evolution and the challenges we face in eating healthy in a globalized world. It can be incredibly empowering to also understand your own body as a teacher - and as you incorporate healthy fats and proteins into your diet, you may be amazed by the intuitive knowledge you come to possess. 

Start your journey to a healthier diet with a variety of TinCanFish.

Stock up on some delicious fish, high in Healthy Fats!

February's Catch of the Month