Wave: March / April 2010 - Winnipeg in motion

Salmon
Salmon truly is a smart choice when it comes to
eating more fish.
“Salmon is rich in protein and heart-healthy
omega-3 fatty acids, which is good for brain
function,” says Carpentier.
“If you eat canned salmon with the bones you will
also be getting a source of calcium. Salmon is also a
good source of vitamin D,” she says.
Vitamin D is dubbed the “sunshine vitamin”
because it is derived naturally from the sun’s rays.
It is important because it helps the body absorb
calcium and build bones, but some adults
experience a shortage of vitamin D during the
winter months.
It’s recommended that people eat two servings
of fish each week. One serving is about 75 grams
or half a cup.
While salmon is available fresh or frozen, a
more economical choice may be to pick up
some of the canned variety when it goes on
sale, she adds, suggesting you should choose
salmon in water rather than in oil.
It’s also versatile because you can have it in
a sandwich, casserole, dips or even substitute
it for meat when making burgers.
Tomato
Any way you slice it, tomatoes are one of those
healthy foods that can easily be included in our diets.
On a pizza, in a sandwich, as part of a salad or as
spaghetti sauce, tomatoes are a versatile food that
contains vitamins C and A and a bit of dietary fibre.
One cup of chopped orange tomato is a great
source of vitamin A and C. It is also a good source of
dietary fibre and folate.
They also provide a compound called lycopene, a
carotenoid that gives tomatoes their colour. Lycopene
acts as an antioxidant and can have a positive impact on
health. “Lycopene is most plentiful in canned and cooked
tomatoes - think tomato sauce,” Bates Dancho says.
Researchers are looking into whether lycopene may help
prevent some types of cancer, such as prostate cancer, but
there is no clear consensus on the evidence at this time.
Tomatoes are also easy to grow, whether it’s in a garden or
a pot on an apartment balcony. Canned varieties give you
access all year-round.
“One fun thing about tomatoes these days is they come in
lots of colours, shapes and sizes,” Bates Dancho notes.
40 WAVE