Trying to eat more real food

Question
I'm at my ideal weight already, but I'm trying to improve my health by eating more "real" food rather than processed/packaged things. I have a few questions:

I know that we are supposed to eat some fatty/oily fish a few times a week, and that fresh salmon and fresh tuna count. I like to eat sandwiches with canned tuna (packed in water, which I drain) and wondered if this was a good choice? I read on a website that canned tuna doesn't "count" as oily fish because some of the healthy fats are lost during processing - but I haven't been able to find this information anywhere else. Should I start eating fresh tuna instead?

Also, do smoked salmon and canned sardines also "count" toward oily fish intake?

And, is there any nutritional difference between raw or roasted nuts?

Answer
Congratulations, Jaclyn on your efforts to improve your health by eating better!  I promise that you will see a big difference and the pay off is definitely worth the effort.

I think that eating the tuna is a good choice. While it is true that processing will result in some loss of nutrients, it is still much better than many other alternatives.  

When choosing your tuna, you might consider checking out what your local health food store offers as far as an option. In addition to reduced fatty acids, some commercial tuna has been shown to have higher than recommended levels of mercury. Your local health food store should have a selection of products that provide the best insurance against this problem.  In addition, you might check to see what other fish selections are available there.

In addition to fish, you can also obtain good fatty acids through plant-based foods such as avocados, nuts, sea algae products and seed oils.  Also, using olive oil or coconut oil (my personal favorite), when cooking, or even taking a tablespoon a day via mouth as an oil supplement is a good option.

Remember that plant-based fats have been shown to be powerful in preventing certain cancers and improving cardiovascular health.  Opting for plant-based fats an oils over animal-based is always a wise decision.

Good luck to you on your journey to good health and wellness. Please check out my blog at http://everydayhealthandwellness.blogspot.com when you have a chance.  And please feel free to contact me any time you have a question.

Tasha

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