3503West


Omega-3
October 26, 2008, 3:35 am
Filed under: Uncategorized

I’m trying to grasp good nutrition so I researched to see if there was a class I could take in the city. Nothing available. So I bought this huge book called American Dietetic Association Complete Food and Nutrition Guide. I tried to find a book that wasn’t bias towards a diet but one that was geared towards general nutrition. Currently I’m on the chapter on Fat and they had this comparison of foods with Omega-3s

Omega-3 (grams) Total Fat (grams)
Fish
Herring 1.8 9.8
Anchovy, canned in oil, drained 1.8 8.3
Salmon 1.8 8.3
Plant-based foods
ALA
(converts to Omega-3s*)
(grams)
Total Fat (grams)
Ground flaxseed, 2 tbsp. 3.2 6
Walnuts, 1 oz (14 halves 2.6 18.5
Canola oil, 1 tbsp. 1.3 14
Soy Nuts, 1/4 cup .07 11
* About 35% of ALA is converted to omega-3

Foods like ground flaxseeds are really easy to add to everyday foods like breakfast food. They can be combine with cereal or added to baked goods. Replace vegetable oil with canola oil.

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