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Best Foods for Omega 3

Written by Sky Taylor, Diet Bites

Best Sources of Omega-3

Based on a Three Ounce Serving Unless Stated Otherwise
*Data Chart Created by Diet Bites, Copyrighted

Fish of Shellfish: Cooking Method Dry Heat Unless Noted

Omega-3 Grams

Atlantic Herring


Anchovies, Canned in olive oil, total of five


Pink Salmon


Sockeye Salmon


Sea Bass


Albacore Tuna, Canned in water




Fats in the Daily Diet, Guidelines for Dietary Fat

While come fats are beneficial to the body, others can pose increased health risks.

The current recommendations for dietary fatty acids are as follows:

Saturated Fat Recommended Daily Intake [RDA]

No more than 10% of the total daily calories should be derived from saturated fatty acids.

Cholesterol RDA Guidelines

Consume no more than 300 mg per day.

Trans Fatty Acid Consumption RDA

Avoid when at-all possible; keep to barest minimum. This is the worst type of fat.

Total Fat Intake RDA Guidelines

The total intake of dietary fat should be between 20 and 35 percent of total daily calories. Saturated fatty acids as well as Trans fats should be avoided and fat sources should be focused on the healthier fat sources - monounsaturated fats and polyunsaturated fats.

Good food sources include fish as noted above, nuts, vegetable oils.

Weight Loss Tips, Meat Proteins & Lipids

1. Remove all visible fat as well as the skin.

2. Opt for the leanest cut that your budget will allow.

3. While the leaner cuts are a bit more expensive, over the long term you may save thousands of dollars in health costs.

4. The leaner cuts of animal proteins will also cook down less so you'll be left with more usable protein.

5. Avoid the cuts which have visible marbling. These are lines of fat.


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