Reduce Your Intake of Saturated Fat Increase Your

Increase Your Intake of Fish
Reduce Your Intake of Saturated Fat
™ Fish give us healthy fats called omega-3 fatty acids.
™ Saturated fats are mainly animal fats.
™ These fats are essential for our body and they help to lower the
risk of heart disease.
™ Saturated fats increase the risk for diabetes & heart disease.
Speckled Trout
smoked
Speckled Trout
smoked
= 1 g Saturated Fat
Whitefish
smoked
~ 200 mg Omega-3 fat
No Omega-3 fat
Pike
baked
Whitefish
baked/smoked
Canada Goose
meat baked
Tuna, light
canned in water
Poutine
Eggs
omega-3
Chicken wing
deep-fried
Hamburger &
Hot Dog
Chicken skin
deep-fried
Based on 100 g serving
Based on 100 g serving
Traditional Game Meat & Fish are low in Saturated Fats
What can I do to get more Omega-3 fats?
Enjoy FISH that is boiled, smoked, or baked more often.
Avoid Unhealthy Trans Fats
™ Trans fats are found in baked goods, margarines, deep-fried food and
fast food.
C
™ Studies show higher risk of heart disease and type-2 diabetes
when eating too much food with high trans fat content.
French fries
Chicken skin
deep-fried
Chicken
nugget
Whitefish
fried
Whitefish
boiled or smoked
Trout
boiled or smoked
= 200 mg Trans fat
= none or less than 20
mg Trans fat
Based on 100 g serving
In Partnership with
What can I do to reduce my trans fats?
Choose traditional game meat and fish more often.
For More Information
Band Office: (418) 923-3461 ext. 205; Public Health: (418) 923-3355
CBHSSJB
Cree Nation
of Mistissini