OH! Magazine - Australian Version June 2018 | Page 9

DR
JOANNA
omega-3 fats, but they also provide some
protein and importantly all of the amino
acids are present making them terrific to
add to a vegetarian meal. While the fats
are good for brain and heart health, chia
is fantastically rich in a number of
different fibres that support gut healthy
and microbiome.
Sprinkle chia on your cereal, muesli and
salads, add to your smoothies (and drink
straight away before it thickens), or let it
thicken in water to form a gel that can be
used to replace eggs in recipes or to make
a chia pudding.
5. Sardines
When thinking about omega-3s you might
expect me to have listed salmon and this
is indeed a fabulous food. But I thought
I’d put the spotlight on sardines as they
often slip under the radar when we’re
talking healthiest foods.
Sardines tick many of my boxes being
fantastic from a nutrition perspective, but
also an environmental one. Canned
sardines get the green light from the
Australian Marine Conservation Society.
They are fabulously rich in the long chain
omega-3 fats we need for heart and
especially brain health, while being anti-
inflammatory throughout the body.
Being a small fish they also have soft,
edible bones and that makes them a
terrific source of calcium. Particularly if
you don’t eat dairy, popping sardines
regularly onto your menu is a great idea.
Canned sardines also help to make
healthy eating easy, convenient and cost
effective. Keep them in your pantry and
grill or panfry to serve with salad or on
toast, or toss through pasta with plenty of
lemon and herbs..’
YOU CAN FOLLOW DR JOANNA VIA:
Web: drjoanna.com.au
Facebook: drjoannamcmillan
Twitter: @joannanutrition
Instagram: @drjoannamcmillan
OH! MAGAZINE ( JUNE 2018 )
9