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What:

• Wild or Farm-Raised Salmon: wild is better because the fish eat a natural diet, instead of grains that farm-raised fish are fed. This makes the ratio of omega-3′s to omega-6′s better in wild fish. (Ideally, the ratio of omega fatty acids in our diets would be 3:1 (omega-6 to omega-3) but is typically closer to 30:1 in Western diets)
• Alaska Salmon is considered the best
• There are many varieties – try them out to find the one you enjoy the most

Why:

• Great source of protein
• Full of omega-3 fatty acids (this is a good fat that helps decrease inflammation)
• Good source  of Vitamin D
• Omega-3 Fatty Acids in fish can help protect against heart disease and to protect against autoimmune diseases
• It is delicious!

How:

• Grilled, Baked or Broiled
• Use canned salmon in place of tuna for salads
• Try smoked or cured salmon in sandwiches or on crackers
• In sushi or out at restaurants
• Recipes to Try: Salmon Cakes, Apricot & Dijon Glazed Salmon, Salmon Burgers

Are you a fan of salmon? How do you add it into your diet? 

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What:

• Standard Beans: Lentils, Garbanzo, Kidney, Great Northern, Black Beans
• Try these: Adzuki, Black-Eyed Peas, Pinto Beans, Edamame

Why:

• Full of protein and fiber
• Contain B vitamins, iron and other vitamins and minerals
• They are cheap!
• Canned beans can be high in sodium, so rinse them before using

How:

• On salads (Tuna & White Bean Salad)
• In dips and spreads (Lentil Hummus)
• In soups (White Bean & Ham Stew)

How do beans play a role in your diet?