Ask a Nutritionist

Cost of Salmon

Hi, how does one get more omega-3 into your diet when salmon cost $28 to $31 a kilo? What other foods are high in omega-3 that doesn't break the budget?

Good question, not all Omega 3's are equal when it comes to health claims. The beneficial Omega 3 fats are DHA and EPA. If you eat a typical western diet it is debatable whether the ALA form will be converted in the body to EPA or DHA. The average recommendation of 400-600mg of EPA/DHA a day can be easily achieved with small portions of Omega rich fish. Check the labels of canned salmon or tuna as they make an affordable addition to lunch. Just 100 grams of fresh salmon delivers more than 6000mg of Omega 3, so you only need to have a little to get a decent amount. Many people who don't like fish use high quality Omega 3 supplements, I recommend the Real Nutrients brand, 600mg of EPA and DHA daily for only $3.50 a week, the price of a coffee.

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What About Trans Fats

I have heard that trans fats are bad for our health. How do I know what trans fats are so I can omit them from my diet?

Most of our intake of trans fats comes from processed or manufactured food. Trans fatty acids are formed when liquid oils are hydrogenated or converted into a solid or semi-solid form. Hydrogenated fats don’t oxidise or go rancid like fresh oils and that’s why they have become popular in many processed foods.

For long term health we need to reduce the amount of trans fats or saturated fats that we eat. Primary sources of trans fats include commercially prepared cakes, biscuits, pies, pastries, deep fried food and some margarine's. Reducing your intake of refined processed foods will help. One type of fat, Omega 3, is good for us to eat. Many studies are now showing us the health benefits of a diet rich in Omega 3 fats. Include fatty fish in your diet or supplement with Omega 3 capsules.

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