There has been a lot of talk within the nutritional community about the benefits of eating a diet rich in omega-3s. But what does it all really mean? LEAN CUISINE
® wants to help you understand the benefits omega-3s have to offer.
What are omega-3s?
Omega-3 fatty acids are polyunsaturated fats. These fats are necessary for proper brain growth and development. Omega-3s are most prevalent in fatty fish, but they can also be found in oils, nuts and eggs. There are three major types of omega-3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of Omega-3 fatty acids more readily used by the body. You have probably seen these on many food labels lately, as they are growing in popularity and are recognized for the great health benefits they deliver.
What are the benefits of a diet rich in omega-3s?
Evidence suggests that omega-3s help maintain a healthy cardiovascular system. Foods like fish that are rich in omega-3s can also be excellent sources of lean protein, helping to provide a more satisfied feeling after eating.
How many servings of omega-3s do I need in my diet?
Health care professionals and the 2005 Dietary Guidelines for Americans encourage eating two servings of fish per week. Unfortunately, fewer than 25% of adults in the U.S. actually meet this recommendation for omega-3 EPA and DHA.
1 Recommendations from the Institute of Medicine suggest consuming 160mg of a combination of EPA and DHA each day.
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How can I easily incorporate omega-3s in my diet?
Omega-3s are found in greatest abundance in fish. However, many find it challenging to prepare fish on a regular basis. That’s why LEAN CUISINE
® has introduced its new line of Seafood Selections, nine flavorful and convenient recipes that feature fish of the highest quality with unique side dishes. With choices like Szechuan Stir Fry with Shrimp and Parmesan Crusted Fish, you can enjoy a sensible meal that is not only an excellent source of omega-3s and protein, but is absolutely delicious. Each of the nine Seafood Selections entrées offers an excellent source of the daily value of DHA/EPA in each serving.
What other foods are high in omega-3s?
While fish is the most common way to introduce omega-3s into your diet, several other foods such as flaxseed, eggs, walnuts, pecans and hazelnuts also offer these beneficial omega-3 fatty acids. For a delicious way to incorporate more DHA and EPA in your day, simply add a salad topped with hard-boiled eggs to any meal, enjoy a LEAN CUISINE
® Seafood Selections entrée or try a small handful of walnuts as a snack.
| Food |
DHA + EPA (mg) 3 |
| Tuna, Chunk White Albacore in Water (3 oz.) |
330 |
| Pacific Cod (3 oz.) |
240 |
| LEAN CUISINE® Salmon with Basil Entrée |
224 |
| LEAN CUISINE® Parmesan Crusted Fish Entrée |
140 |
| LEAN CUISINE® Szechuan Stir Fry with Shrimp Entrée |
70 |
| Egg (1 large) |
40 |
| Walnuts (1/2 cup) |
5.5 |
What kind of fish should you eat to get the greatest benefits of Omega-3s?
There are a lot of fish in the sea, and their omega-3s levels vary. Fatty fish such as salmon, tuna and mackerel have the highest levels of omega-3s. But remember, all fish contribute some omega-3s to your diet.
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For more information on the benefits of omega-3s, check out the NESTLÉ Nutritional Compass on the back of the box of your favorite LEAN CUISINE
® Seafood Selections entrée.
References
- Continuing Survey of Food Intakes by Individuals (CSFII) 1994-96
- Food and Nutrition Board, Institute of Medicine, National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005)
- U.S. Department of Agriculture, Agricultural Research Service. 2007. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl