Dr. Tim Says....
Certainly folks have reason to have been a bit confused about just what to eat and not to eat. There are so many "diet" books that focus only on the macronutrients - fats, carbohydrates and protein. Throughout the last three decades there have been dozens of theories competing with each other and the low-fat wave, while well intentioned, wasn't completely correct.
The message ended up being that all fats were bad. Even though this was what researchers told folks at the time it became clear pretty quickly that this was not the case. At the time it was known that eating foods high in saturated fat was a health issue but we've come to know that other fats are more of a problem. Unfortunately the message in people's minds remained "fat is bad."
Some of this does come from the fact that it seems easier for folks to cope with only one of the macronutrients. Low-fat, low-carb, high protein, high fat - it seems so simple: "I'll just eat less and be fine." Eating healthy is about eating great food and not eliminating any single group of ingredients just because they contain fats (or carbs or protein). Fats
This is a quick and easy meal whether for weekday dinner or when you have friends over for dinner. The salsa and mayonnaise each take about 10 minutes to make. They can be done in advance and keeps well overnight. The salmon takes about another ten minutes but people will think that you have spent all day in the kitchen.
This is the meal that proves Mediterranean diet is not all Greek or Spanish food. There are legumes, olive oil, tomatoes, salmon. It's low in calories and sodium and high in fiber and monounsaturated fats.
This recipe is safe for Coumadin® (warfarin) users, is low in sodium and gluten-free. Those with GERD / Acid Reflux and those who are lactose intolerant should avoid it.
The amount of fat varies pretty widely between the non-fat and regular mayonnaise having up to 10 - 11 grams of fat per tablespoon.
Reduced-fat mayonnaises are great for making salads, and there are a number of choices available to you. I feel that Hellman's Just 2 Good mayonnaise has far and away the best flavor, with only 2 grams of fat and 25 calories per tablespoon.
I don't like using non-fat mayonnaise for dressings very much - I have found that they simply aren't creamy enough.
Light mayonnaise or reduced-fat mayonnaise usually has about 5 grams of fat per tablespoon. I generally keep this around for making sandwiches.
1 tablespoon Hellman's Just 2 Good = 25 calories, 2g fat, 0.5g sat fat, <1g mono fat, 0g protein, 2g carbohydrates, 130mg sodium, 0mg cholesterol.
Eat well, eat healthy, enjoy life!
Timothy S. Harlan, M.D.
eatTHISdiet for Coumadin Users: