How to get more ALA+EPA+DHA

Here are simple ways to include healthy fats into your meals:

Breakfast

• omega-3 eggs
• omega-3 enhanced whole grain breads
• sprinkle ground flax seed on yogurt or cereal
• bread or bagel spread with soft, non-hydrogenated margarine made with canola oil or with fish oil, such as Becel Omega3plus

Lunch

• sandwich made with: omega-3 enhanced whole grain breads and, a soft, non-hydrogenated margarine made with canola oil or with fish oil, such as Becel Omega3Plus
• a salad sprinkled with flax seed or walnuts

Dinner

• fish such as salmon or rainbow trout at least twice a week; be sure to avoid prepared battered fish as it is low in omega-3 fats and likely high in trans fats
• omega-3 enriched whole grain bread with soft, non-hydrogenated margarine made with canola oil or with fish oil, such as Becel Omega3Plus
• Sprinkle roasted soybeans on salad or add soybeans to stews, soups and chili

Snacks

• a small handful of walnuts

Note that people considering taking omega-3 supplements should do so only on the advice of a qualified healthcare professional.