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.

April 26th, 2012...Save the Date!

Our next Cardio Wellness Community Forum will be held on April 26th, 2012.  Last quarter we had over 150 individuals come out and share an evening of HEALTH together.  We are looking forward to meeting more of our community at our next Community Forum.  So, invite your Friends and Family for a night out for your HEALTH.  
Event is Free

Healthy Appetizers and Drinks will be served

Presentations by Dr. Richard Moe, Dr. James O'Keefe and Becky Captain, NP

See attached flyer for details. 

RSVP to Vicki at 816-751-8388 or vcarson@saint-lukes.org

Healthy Snacks Under 200 Calories

4 oz plain non fat Greek yogurt with 1/2 cup berries sprinkled with 1 teaspoon walnuts or almonds
Raw veggies with hummus or small handful of nuts

4 oz plain non fat Greek yogurt with 1 tablespoon of all natural peanut butter and apple or celery slices

Apple slices and celery sticks with 1 tablespoon natural peanut butter or almonds

1 oz unprocessed cheese and small piece of fruit

Baked apple slices with cinnamon sprinkled on top  (lightly drizzle with olive oil or spray olive oil on top before cinnamon)

1/2 cup pineapple chopped or 1/2 cup of blueberries with non fat cottage cheese

1/2 cup non fat cottage cheese with tomato slices and 1 teaspoon of sunflower seeds

Zucchini and cucumber slices with 1 oz of low fat ranch dressing

1 medium sweet potato baked with cinnamon and 1/2 teaspoon olive oil

2% String cheese and small apple or sliced cucumber/zucchini

1 tablespoon of peanut butter and 1/2 slice of pear

1/4 avocado with non fat cottage cheese

1/2 cup edamame with 6 almonds

1/2 cup slow cooked oatmeal with 1 teaspoon of all natural peanut butter or cinnamon and 1 tablespoon pecans 

1 medium banana mashed with 1 teaspoon walnuts and 1 teaspoon peanut butter

8 oz skim milk with 1/2 oz dark chocolate

6 fresh apricots or 28 grapes with 1/2 oz low fat cheese

Turkey roll ups:  2 slices white meat turkey rolled in 2 lettuce leaves

2 hard cooked egg whites with cup of sliced cucumber

2 slices Wasa Fibre Crisp bread with 4 teaspoons hummus

1 cup carrots with 2 tablespoons of light ranch dressing

2 Laughing Cow Light Garlic and Herb Wedge Spread on cucumber slices

2 oz fat free mozzarella dipped in 2 tablespoons of marinara sauce

2 cups fresh strawberries or raspberries and 2 tablespoons of crushed nuts

1 8oz can reduced sodium V8 juice and 1 small handful nuts

1 cup plain non fat Greek Yogurt sprinkled with cinnamon and 1 teaspoon crushed pecans

Fruit Dessert: (mix together)  1 cup of sliced strawberries with 1 tablespoon low fat cool whip mixed with 1/4 cup plain Greek yogurt sprinkled with 1 teaspoon of crushed walnuts

Fruit Dip:  (mix together)  1/2 cup Greek yogurt, 1/4 scoop of chocolate whey protein powder with 1 teaspoon peanut butter.  Serve with sliced apples or pears of 1/2 banana

Fruit Salad:  1 medium sliced apple, 1 medium orange peeled and sliced and 2 kiwis peeled and sliced

Yogurt Smoothie:  (mix in blender)  1 cup frozen peaches, strawberries or raspberries with 1/2 cup non fat cottage cheese and 1/2 cup non fat yogurt


Joan O'Keefe's Protein Pancakes:  (mix in blender and cook)   1/4 cup non fat cottage cheese, 1/4 cup egg beaters, 1/2 cup slow cooked oats, 1/3 mashed banana, sprinkle with cinnamon and top with 1 teaspoon peanut butter