All macro-nutrients (carbohydrates, protein and fats) are equally important to be part of our daily diet.  Nothing among these three must be intentionally missed from the diet.

Carbohydrates, and fats are the primary giver of nutrients, while protein’s major function is to provide the substrates needed by the body to repair damages and make the body continue to grow and develop.

As for carbohydrates, we’re all advised to limit simple sugars and take as much complex (fibrous) carbohydrates as we can from fruits, vegetables and foods made with whole grain. With regards to intake of fats, small amounts are recommended in a day with minimum amounts of saturated fats, and avoidance of the use of “used” cooking oils.

When it comes to choosing protein foods to include in our daily diet, they say, chicken and fish should be most preferred as these contains small amounts of saturated fats and cholesterol compared to beef and pork. But when asked which between fish or chicken must really be given priority in the diet, here is what we can say: both fish and chicken are equally nutritious and healthy, but can also be detrimental to health when taken in excessive amounts.

Chicken and fish are among those classified as highest sources of vitamin B3; niacin (Vitamin B3) is factor in energy production. Chicken and fish are natural sources of monounsaturated fatty acids (MUFA). This type of fatty acid has been associated positively with:

• Decreased risk for breast cancer. A study of women in Sweden found that those with diets higher in monounsaturated fats (as opposed to polyunsaturated fats) resulted in less frequent incidence of breast cancer.

• Reduced cholesterol levels. The American Heart Association recommends the consumption of MUFAs to improve your blood lipid profile.

• Lower risk for heart disease and stroke. Diets with monounsaturated fats correlate with healthy hearts and fewer strokes.

• Weight loss. Studies have found that switching to monounsaturated fat from diets with trans fats and polyunsaturated fats results in weight loss.

• Less severe pain and stiffness for sufferers of rheumatoid arthritis. Diet plays a role in improving the pain and stiffness of those who already have rheumatoid arthritis.

• Reduced belly fat. A study published by the American Diabetes Association found that diets with monounsaturated fat could improve the loss of belly fat better than high carbohydrate diets.

To help you plan a dish to get this good fatty acid from chicken, try this “Pretty Chicken” Recipe.

Ingredients:

Chicken Thigh Fillets
3-4 cloves of Garlic, crushed
1/3 cup Sour Cream
2 tablespoons Cream
1 tablespoon
Worcestershire Sauce
2 tablespoons Parsley
Salt & Pepper to taste

Instructions for cooking:

1. Pan fry or grill your chicken for a minute or till they are lightly browned on one side, just before you turn your chicken crush the garlic into the pan and give the chicken and garlic a good mix around and then turn the meat.

2. Give the chicken another minute and then add the Worcestershire Sauce, Cream, and Sour Cream, lower the heat a little so the cream doesn’t split. Mix everything around well so that the meat gets coated in the sauce.

3. Give it about a minute of cooking and then add in the Parsley, give it another good stir around.

Let’s have fish recipe for next week!