How Much Omega 3 Fatty Acids Are You Getting When You Eat Common Seafoods?

There are several Omega 3 fatty acids.  The two Omega 3 fatty acids you want to consume for your health are:  DHA + EPA.   If you are currently taking fish oil I encourage you to look at your bottle of fish oil and calculate how much total DHA and EPA you are actually consuming.  There are many benefits to consuming the DHA + EPA...click here for information on how Omega 3s slow the aging process(one of the many benefits)!

The American Heart Association recommends 500 mg of DHA + EPA if you do not have heart disease.  If you have heart disease the American Heart Association recommends  consuming 1000 mg of DHA + EPA daily.  Many of my patients eat a variety of fish each week.  However, there are fish that have a high DHA + EPA content like Atlantic Salmon, Atlantic Herring, Tuna Bluefin, Mackerel (canned) with each of these containing 1000 mg of the DHA + EPA or more...... and then there are fish that have a low Omega 3 content (low DHA + EPA content).  These fish include Orange Roughy, Farmed Catfish, Shrimp, Tilapia and Mahi-Mahi.  Each of these contain 120 mg or less of DHA + EPA (your healthy Omega 3s). 

Since there is such a difference in healthy Omega 3 content of common seafoods I thought it would be helpful to post a list of Omega 3 content of these foods.  The listing is in mg of DHA + EPA content in a 3 oz serving.

Higher Omega 3s                     DHA + EPA
Atlantic Salmon, Farmed                 1825
Atlantic Herring                               1712
Atlantic Salmon                               1564
Tuna Bluefin                                    1279
Herring Pickled                                1181
Mackerel (canned)                           1046
Oysters (steamed)                              850
Sardines (canned in oil)                     835

Intermediate Omega 3s           DHA + EPA
Swordfish                                         764
Rainbow Trout, farmed                    744
Tuna, Albacore or White                 
 (canned in water)                             733
Sockeye Salmon                                673
Sea Bass                                            648
Salmon Pink                                      524
Crab Dungeness                                501
Crab King                                          351
Walleye                                             338

Lower Omega 3s                    DHA + EPA
Tuna, Light (canned in water)        230
Halibut                                            200
Northern Lobster (steamed)           165
Scallops (steamed)                         149
Cod                                                 135
Mahi-Mahi                                     118
Tilapia                                            115
Shrimp                                            87
Catfish, farmed                               76
Orange Roughy                               26

This information is taken from the USDA Nutrient Data Base for fish cooked with dry heat unless otherwise noted, and wild unless indicated as farmed.

Ever Wonder, What Am I Suppose to Eat?

There is so much information available on diet and nutrition that it may seem overwhelming as to what to eat.  However, the recommendation for healthy eating is very simple. 
You should have a lean protein and two colors (fruits and/or vegetables) at each of your meals.  So, when you look at your plate for breakfast, lunch, and dinner you should see a lean protein and at least two colors!  (The more color the better.) 

Many of the patients I see in the Wellness Center eat cereal for breakfast.  Most cereals do not provide you with lean protein or colors.  In fact, they are high in carbohydrates and simple sugars.  Therefore, we do not recommend cereal as a healthy breakfast.

Ideas for breakfast or any of your meals and snacks include:

©      Apple and celery slices with all natural peanut butter (Skippy Natural)

©      Non fat cottage cheese (½ cup) with berries, pears, pineapple, peaches and/or tomatoes

©      Non fat plain greek yogurt (buy plain and add your own fruit) 

©      Leftover meat from the night before with fruit and vegetable

©      Egg whites with fruit and vegetable or make an egg white omelet (limit your egg yolks to 3-4 per week)

©      Handful of healthy nuts (walnuts, almonds, pecans) with  fruit and vegetable

©      Steel cut cooked oatmeal (limit to no more than 3 times weekly), add healthy nuts or all natural peanut butter and 2 fruits (blueberries and strawberries, apple and peaches)

©      Smoothie:  ½ cup non fat cottage cheese, ½ cup non-fat greek yogurt, 1 cup of frozen fruits (peaches, strawberries or raspberries)

 One of my mentors and friend, Dr. Bob Conn, used to say: 

 "If you eat for health, you will develop a healthy taste."

 

So true.

12 Tips For Permanent Weight Loss

1. Eat three healthy meals during the day, including a good breakfast.  
   a.   Meals should consist of one lean protein and at least two colors (fruits & vegetables)
   b.  Skipping meals causes increased hunger + mindless nibbling throughout the day

2. Eat healthy when hungry.  If you are hungry, you may have any of the non-starchy vegetables (red, green, yellow bell peppers, cucumbers, radishes, celery, broccoli, cauliflower, green beans)

3. Eat fruits and vegetables daily.  Make sure you consume four fruits daily and at least four vegetables daily

4. Keep snacks healthy. Snacks should consist of lean proteins and fruits + vegetables. Snacks should
    not be dessert items.

5. Avoid keeping comfort foods in the home.  Availability of those foods will increase your consumption of them.  .

6. Avoid sugary drinks.  Recommend drinking water, tea, black coffee, low sodium V-8 juice, and skim milk.

7. Reduce the amount of grains in your diet. Decrease whole wheat
    breads, rolls, toast, bagels, muffins, waffles, pastas, etc. (or avoid
    them all together)

8. Weigh yourself regularly.  This will assist your in seeing small weight gains and adjusting your diet to prevent larger gains.

9. Monitor portions.  Serve meals already dished on plates instead of in serving bowls.

10. Exercise 30 to 60 minutes each day.  If time is limited   exercise for several brief periods throughout the day - for example, three 10 minute sessions rather than one 30 minute session.

11. Increase your daily activity and vary your activities.  
     Perhaps adding a 10 minute walk or run over your lunch hour or 10 minute stair climbing exercise while at work.

12. Reward yourself. Losing weight and keeping the pounds off is
      a big accomplishment. Set goals and reward yourself with non
     food rewards. Examples: new running/walking shoes, CD, new
     exercise outfit, book, clothes, golf outing, etc.

Cardio Wellness Community Forum

Thanks to all who came out to the Cardio Wellness Community Forum last Thursday evening.  It was wonderful seeing all the familiar faces and meeting new people in our community.  We had 120 community members attend a night out for HEALTH!  We will be planning our next Community Forum which will be in July.    From your surveys we will be taking the topics YOU requested for our July Forum.  So stay tuned....as topics and date will be posted soon.   It was great to see everyone.