Eat More Omega-3s

Do you want to eat more Omega-3s, but can’t stand the taste- and burpy aftertaste- of fishy supplements? As a dietitian, I always try to recommend food sources before pills. And you can definitely get your Omega-3s from food!

Many different Omega-3s exist, but most research focuses on ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

ALA

SOURCES
BEST : Chia seeds, Flaxseeds, Walnuts
GOOD : Almonds, Pecans, Hemp Seeds, Soy Nuts
FAIR : Beef from grass-fed cows

EPA/DHA

SOURCES
BEST : Fish
GOOD : Eggs, Chicken, and Fortified yogurt, eggs, juices, milk, soy

HOW MUCH SHOULD I EAT?

Recommended Intake of OMEGA-3s
Men : 1.6 g
Women : 1.1 g

IDEAS:

• Eat two, four-once servings of Fish every week (this also gives you the recommended amount of EPA/DHA)

• If you don’t like fish, you can still get your Omega 3s!

  • Breakfast:

    • 2 eggs from Eggland’s Best = 126 mg

    • 8 oz. Tropicana Pure Premium 100% Orange Juice Healthy Heart Omega-3 = 50 mg

  • Lunch:

    • 4 oz. Lean Sirloin = 336 mg

    • Spinach salad 1 tsp. Flax Seeds = 783 mg

  • Dinner

    • 4 oz. Chicken Breast = 40 mg

    • Approx. 6 Walnut halves = 1.3 g

EAT EVERYTHING

We all know that one pill, diet, food will make us healthier. Research continues to prove that staying active and eating plenty of fruits, vegetables, whole grains, beans, and low–to–moderate servings of seafood or lean meat, helps people stay healthy and live a long, and active life.

So, let’s do that!

Read more on EatRight.org about the different types of Omega-3s and who can benefit from supplementation. Find research on Omega-3s at The National Institutes of Health (NIH).