DHA has been receiving attention recently due to more and more research being done on its benefits. DHA is a long-chain omega-3 fatty acid found throughout the body, especially in the brain and eyes. It is present naturally in specific fatty fish such as salmon, trout, mackerel, sardines and tuna, as well as algal oil, organ meats and breast milk. DHA is important for proper brain and eye development, especially during pregnancy and infancy. DHA has also been linked to improved heart health in adults.

So as the summer winds down be sure to check out your local seafood selection and try a new type of fish! For those who choose not to eat fish, DHA-rich fish oil or algal oil supplements may be appropriate. Bon Appetite!

1. We need fat in our diet: 30% of our calories should come from fat. A fat free diet is not a healthy one; our body needs essential fatty acids that it cannot synthesize so the only way to get them is from food

2. Fat free or reduced fat foods may not be the best option: Foods that have been altered to change the fat and therefore the calorie content can have an altered taste—it also may take more of it to feel satisfied.

3. Fat promotes satiety: Ever notice how unsatisfying a meal without fat can be? Fat is digested the slowest; since it stays in our system longer it makes us feel full—without it you may just keep eating and eventually overeat!

4. Fat is more nutrient dense: Fat has 9 calories per gram where protein and carbohydrates have 4 calories per gram. That means it will take half the amount of fat to make you full compared to protein and carbohydrates.

5. Fat does not make you fat! Calories are what you need to think about when trying to manage your weight—it does not matter whether they come from protein, carbohydrates, or fats

Your daily diet has the ability to supply you with everything from essential nutrients to compounds that can help prevent disease. Below is just a small sampling of foods from all of the different food groups you may want to consider adding to your diet—enjoy!

1. Almonds: A good source of potassium, vitamin E, riboflavin, magnesium and zinc; low in saturated fat and high in unsaturated fat

2. Apricots: A good source of vitamin A and C as well as lycopene

3. Blueberries: A good source of vitamin K as well as serves as an antioxidant

4. Canola Oil: lowest in saturated fat, high in mono and polyunsaturated fats; great for cooking!

5. Kidney Beans: Rich in fiber, iron, protein, potassium, magnesium and folate

6. Quinoa: A great whole grain option full of iron and minerals, especially for those who cannot eat gluten (it’s a corn based grain)

7. Salmon: The classic example of fish with heart healthy omega-3 fatty acids

8. Spinach: The quintessential dark green leafy vegetable full of vitamin A and K as well as folate and lutein

9. Sweet Potatoes: A delicious way to get tons of beta-carotene, vitamin C, folate, calcium and maganese

10. Yogurt: Besides calcium, you will get plenty of protein, magnesium, and vitamin B12

First we had saccharin. Then came aspartame. Soon after followed sucralose. Now we have stevia to add to the mix. This past December, the Food and Drug Administration agreed that stevia is safe to add to food and drinks. Marketed as Purevia, Truvia, and Sweetleaf, stevia was actually discovered centuries ago. It is manufactured by removing glycosides, or sweetening agents, from the leaves of the stevia plant. Stevia is 300 times sweeter than sugar, and carries a heightened cost of 9.9 cents per packet, or five times the cost of Sweet n’Low. The flavor has been described as slow to start with a menthol or licorice aftertaste.

With the addition of a new substitute on the market comes the opportunity for food companies to create new foods and drinks. Sprite Green and Trop50 are two products that use stevia. The sugar substitute debacle gets further complicated by products containing more than one type of substitute with hopes of finding the ideal taste for consumers. Keep your eye on the supermarket shelves as more and more food and drink products are expected to hit them.

There is fierce debate as to whether there are consequences to using sweeteners as a substitute for sugar. Research is being done to study whether artificial sweeteners trigger a negative metabolic response that may actually cause people to not only crave more sugar but to also gain weight. In addition, we sometimes forget that sugar only has 15 calories per teaspoon—so one might ask what the big deal is to just stick to the natural version and learn how to appreciate it in moderation.

Over the past few months I have started to read more literature and be asked more questions about this potent berry–so I thought my readers might want to learn more about it.

The acai berry is a dark purple fruit that has a large pit or seed. It is harvested in the Amazon Rainforests of South America. The acai berry, like most berries, is an antioxidant; its antioxidant benefits come from the pulp and skin of the berry; however the heart of palm can also be consumed. An antioxidant does just what its name implies; they counteract the effects of oxidation in our body’s tissues. Oxidation is a normal part of the aging process and it is what causes our bodies to break down. Antioxidants are nutrients and enzymes that will stop the progression of this breakdown in the body.

As you peruse the Internet, you will find that Acai berry claims to have many benefits, ranging from improving the heart to increasing metabolism and strengthening the immune system. While these may be true, these characteristics are not unique to acai berries; blueberries, strawberries, and blackberries are also antioxidants that provide similar as well as complimentary benefits.

While the acai berry may be a great supplement to your diet, try not to forget about all the other potent fruits ad vegetables that are readily available to us. I guess the old saying that variety is the spice of life holds true!