I recently wrote about Fats and how Mono and Poly unsaturated fats e.g. a Mediterranean type diet is the best source of fats one can get. But it’s so confusing, which are Poly unsaturated sources and which are Mono unsaturated sources?
Omega 3 and 6 are Polyunsaturated fats. The explanation of the names is way too sciency so I’ll leave that out. There is something called your Omeg3:Omega6. Your Omega 3 intake should be higher than your Omega 6 intake but it is usually the opposite, naturally. To break it down to you here are lists of the sources of these foods
1. Omega 3
Oily fish e.g. salmon, tuna, mackerel, pilchards, sardines
Flaxseed/linseed
We should aim to eat some oily fish (grilled, baked or steamed) 1-2x per week.
If you are vegan or have a fish allergy, eat some flaxseeds (they can be added to soups or porridges) or take a supplement. Studies have shown that Omega 3 fats can help to lower your cholesterol and reduce inflammation e.g. in arthritis, SLE, heart disease etc.
Remember: some species of fish are endangered, therefore try to educated yourself on which fish are and which fish aren’t endangered and rather eat the ones which aren’t. You can download the WWF SASSI app on your smartphone to check.
2. Omega 6
Soft Margarine e.g. Flora, D-lite, rama
Sunflower oil
Mayonnaise
Salad dressings
Monounsaturated fats are fats found in:
Olive oil
Avocado pear
Nuts
Seeds
Canola oil
Peanut butter
One should aim to obtain most of their daily fat portions from the above sources. It is difficult to give a general amount of fat one should eat on a daily basis since determining this is such individualistic thing. To determine how much fat an individual should eat per day one can visit a Registered Dietitian who can help with this.
Please note: the information presented on this blog does not take the place of personalized dietary advice from a medical professional.
References:
Dietary Guidelines for Americans. Center for Nutrition Policy and Promotion, US Dept of Agriculture. http://www.cnpp.usda.gov/dietaryguidelines.htm. Accessed April 4, 2014.
Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed. St Louis, MO: Elsevier Saunders; 2012.
Omega 3 and 6 are Polyunsaturated fats. The explanation of the names is way too sciency so I’ll leave that out. There is something called your Omeg3:Omega6. Your Omega 3 intake should be higher than your Omega 6 intake but it is usually the opposite, naturally. To break it down to you here are lists of the sources of these foods
1. Omega 3
Oily fish e.g. salmon, tuna, mackerel, pilchards, sardines
Flaxseed/linseed
We should aim to eat some oily fish (grilled, baked or steamed) 1-2x per week.
If you are vegan or have a fish allergy, eat some flaxseeds (they can be added to soups or porridges) or take a supplement. Studies have shown that Omega 3 fats can help to lower your cholesterol and reduce inflammation e.g. in arthritis, SLE, heart disease etc.
Remember: some species of fish are endangered, therefore try to educated yourself on which fish are and which fish aren’t endangered and rather eat the ones which aren’t. You can download the WWF SASSI app on your smartphone to check.
2. Omega 6
Soft Margarine e.g. Flora, D-lite, rama
Sunflower oil
Mayonnaise
Salad dressings
Monounsaturated fats are fats found in:
Olive oil
Avocado pear
Nuts
Seeds
Canola oil
Peanut butter
One should aim to obtain most of their daily fat portions from the above sources. It is difficult to give a general amount of fat one should eat on a daily basis since determining this is such individualistic thing. To determine how much fat an individual should eat per day one can visit a Registered Dietitian who can help with this.
Please note: the information presented on this blog does not take the place of personalized dietary advice from a medical professional.
References:
Dietary Guidelines for Americans. Center for Nutrition Policy and Promotion, US Dept of Agriculture. http://www.cnpp.usda.gov/dietaryguidelines.htm. Accessed April 4, 2014.
Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed. St Louis, MO: Elsevier Saunders; 2012.
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