Part 3: Omega-3 Snack and Recipe Ideas

Omega-3’s are important in your diet, as mentioned in part one of our three-part omega-3 health briefing series.  Part two described how to reap benefits through supplement consumption.  Today we discuss quantities necessary per week for good health and also offer omega-3 snack and recipe ideas.

According to the American Heart Association (AHA), adults should consume fish, fish oil and other omega-3 containing foods at least two times per week.  One serving size is equal to a standard check-book.  For those with high cholesterol (> 200mg/dl) and/or heart disease, the AHA recommends at least two-four grams per day.1  One gram can usually be found in one omega-3 pill or one serving of fish.

Below are some omega-3 meal and snack ideas, including recipes.  The Fit Family Weekender (FFW) for this upcoming weekend will experiment with omega-3 foods, listed below.

1.       Flax-seeds

2.       Walnuts

3.       Walnut Oil

4.       Salmon kebabs

5.       Salmon sticks (for toddlers)

6.       Brussel Sprouts

7.       Eggs

8.       Flaxmeal Waffles


1. Kris-Etherton PM, Harris WS, Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106:2747.

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