You can get brain-boosting omega-3 fats from more than just fish. Up your intake with these easy swaps!
| Instead of | Do this | Boost omega-3 |
| 2 large Farm Pride eggs | Use 2 large Farm Pride omega-3 enriched eggs | Get 160mg more DHA omega-3 fats |
| Adding 1 tablespoon sesame seeds to your stir-fry or salad | Sprinkle on 1 tablespoon linseeds | Get an extra 1570mg ALA omega-3s |
| John West tinned salmon in spring water (75g) | Use a tin of John West sardines in spring water (75g) | Consume more than 8 times the EPA/DHA omega-3 content |
| Making a sandwich with 2 slices of Tip Top Sunblest White bread | Swap it for 2 slices of Tip Top Sunblest Up White Omega-3 | Get 121mg more ALA/EPA/DHA omega-3s |
| A handful of pecans | Snacking on a handful of walnuts | Get ten times the ALA omega-3 content |
| 100g almond meal | Use Lucky Almond Meal + omega-3 | Get 120mg more DHA omega-3 fats |
| Giving your kids a glass (250ml) of cow’s milk | Pour them a glass (250ml) of Pura Kids with omega-3 or Dairy Farmers Kids | Get 24mg extra DHA omega-3s |
| Having chicken (100g) for dinner | Switch to beef (100g) | Boost your EPA/ DHA intake by 50mg |
| Feeding your bub a 60g tub of Yoplait Petit Miam Vanilla | Try a 60g tub of Vaalia My First Yoghurt Vanilla | Give them 34mg more DHA omega-3 fats |
| Eating 100g prawns | Try 100g calamari | Get twice as much EPA/DHA omega-3 |
| Splashing extra virgin olive oil on your salad | Use flaxseed oil instead | Get 7000mg more ALA omega-3s per tablespoon |
| Adding 100g cooked pork to your stir-fry | Consider using 100g cooked lamb | Get more than five times the EPA/DHA omega-3 fats |
| Grilling up barramundi (100g cooked) | Throw salmon on the grill (100g cooked) | Get 9 times as much EPA/DHA omega-3 fats |
| Digging into tuna steaks (100g cooked) | Try tinned tuna (100g) | Get 300mg more omega-3 |
| Using Flora Original spread (20g)on toast | Smearing on Logical Original spread (20g) | Boost your more ALA omega-3 content by 1000mg |
There are two types of omega-3 fats – long chain (EPA/DHA) and short chain (ALA). We need:
- Women: at least 90mg (EPA/DHA); 800mg (ALA)
- Men: at least 160mg (EPA/DHA); 1300mg (ALA)