Second Session Study Guide 5

Second Session Study Guide

Lesson Five

(Omega-3)

          We need answers for two questions:

1. How much omega-3 do we need?

According to the NAS an adequate intake of omega-3s is:

1.1              grams for females

1.6               grams for males

One teaspoon is 4.2 grams, therefore, about ¼ to ½ teaspoon is all that we need.

 

2. How much is in the food we eat?

 

Here are some examples:

3.5 oz. serving of mackerel 2.6

3.5 oz. serving of salmon 1.3

 

If mackerel has more omega-3s than salmon, why does everyone say we should eat salmon? Is it good advertising?

 

3.5 oz. serving of legumes .05 – 0.1

1 oz. serving of most nuts 0.1

 

Nuts have a lot of oil in them so this may not be a wise choose for omega-3s because of the number of calories.

 

1 oz. serving of English walnuts 2.6

1 oz. serving of flaxseeds 3.2

 

English walnuts and flaxseeds are two choices that have a lot of omega-3s. They still are nuts and seeds but you wouldn’t need to eat that many of them. A tablespoon of flaxseeds ground up just before eating them is an excellent way to get enough omega-3s. Flaxseed oil, however, is very unstable; that is the reason we grind flaxseeds as we need them. The oil in the seed will remain fresh until it is ground.

 

1 oz. of broccoli 0.1

1 oz. of greens 0.1

1 oz. of kale 0.2

1 oz. of berries 0.1

 

Vegetables and fruits are not high in omega-3s but they are not high in calories either. And we are not supposed to eat only one serving of vegetables in a day; we are told to eat 9-12 servings each day. If we did that it would cover our omega-3 requirement.

 

 

Lesson Five Q and A:

  1. How many grams of omega-3s do you need?
  2. Can you get enough omega-3s by eating plant foods?
  3. What is an easy way to insure enough omega-3s in your diet?
  4. How many servings of fruits and vegetables are recommended per day?

 

 

 

To view Lesson 6 click on “Older Posts” or “Second Session Study Guide 6″.

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