UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A type of oil called omega-3 fatty acid, which is found in fish such as salmon and tuna, can lower your

Q I keep reading that omega-3 fish oils are really healthy, but I’m vegetarian. How can I include them in my diet without resorting to a tin of sardines? A It’s true that omega-3s are very good for you. Along with helping to reduce blood

on vegetable oilCorn, soybean, and other vegetable oils have high levels of omega-6 fats. These polyunsaturated fats aren't bad when they're balanced with plenty of omega-3 fatty acids, such as those found in abundance in oily fish such as salmon

, and other vegetable oils have high levels of omega-6 fats. These polyunsaturated fats aren't bad when they're balanced with plenty of omega-3 fatty acids, such as those found in abundance in oily fish such as salmon and mackerel. But that often isn

handful of coriander, chopped1 medium pumpkin or squash, cut into 2cm pieces1 tbsp fish sauceThai rice or rice noodlesHeat the oil and saute the onion, ginger and garlic for about five minutes until the onion has softened

. Usually I urge people to get nutrients from food, but in this case it's easier and more effective to take a fish-oil supplement, because eating too much fish raises concerns about mercury."

and margarine (17 per cent), fish oils (3 per cent) and eggs (4 per cent).Why do we need fat at all?In spite of its unhealthy reputation, some fat is necessary in the diet to keep us in good shape. For instance, the body requires a minimum of 25 grams of fat

: protein, omega-3 fats, iron and zinc may be deficient if meat, poultry, fish and eggs are excluded. Add calcium to that list if milk and dairy foods are excluded. To ensure you're including enough of these vital nutrients, try the following

Vegetarians and occasional meat/fish eaters live longer than the general meat-munching population, according to research by the German Cancer Research Centre – something to relish as you whip up this nutrient-rich dish during National Vegetarian

essential fats into race-winning energy.Serves: 4 Preparation time:  15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish