Dear Monique,
I just read your column about fish. I don’t eat fish for many reasons, some of which you mentioned in your article. I didn’t hear you mention flaxseed oil, which surprised me because I am told that it is a great alternative to fish, yet with a much lower or no risk of contamination. I was hoping that you could explain the difference and if it isn’t, what else could I include in my diet.

Thanks,
Adam

Hi Adam,
As you are aware, foods rich in omega-3 fatty acids may alleviate or prevent a variety of health problems. But getting enough omega-3s can be a unique modern dietary challenge. Omega-3s used to be quite plentiful in our daily diet in foods like milk and eggs when cattle and chicken used to graze on rich sources of omega-3s like grass, and wild plants and seeds, rather than grains which contain very low levels of omega-3s.

While fish is an excellent source of omega-3s, there are concerns with environmental contamination. Currently the American Heart Association recommends the consumption of 12 ounces of fish weekly. Of course there are concerns with contamination of fish, specifically around mercury contamination. Pregnant and breastfeeding women need to limit fish consumption to no more than 12 ounces a week and limit those fish at highest risk of mercury contamination, including King mackerel, shark, swordfish, and tilefish. Other high mercury fish include fresh tuna, while albacore tuna, red snapper, and saltwater bass. Excellent sources of omega-3s that present a low risk for contamination includes sardines, Alaskan Chinook salmon, and herring.

For vegetarians, persons allergic to fish, and individuals wanting to increase their intake of these healthy fats through plant sources, the options are more limited. Omega-3 fats include docosahexanoic acid (DHA) and eicosapentaenoic acid (EPA), which are easily utilized by the body. Another omega-3 fatty acid is alpha-linolenic acid (ALA), which comes from plant foods such as walnuts, canola oil, and flax meal. ALA must be converted to DHA and EPA for the same health benefits. Unfortunately, this is not a very efficient conversion, and about 5000 milligrams (5 grams) of ALA will convert to 500 milligrams (one-half gram) of EPA and DHA. There are other health benefits to consuming ALA, which is an essential fatty acid, and experts currently recommend that we obtain at least 500 and up to 1800 milligrams of EPA and DHA combined as well as 1000 to 3000 milligram of ALA.

If fish is not on the menu, you can increase your intake of food sources of ALA. There are now a number of foods on the market fortified with omega-3s. Manufacturers may use marine sources like fish, providing DHA and EPA, and algae which provides only DHA. Some of the DHA from algae can be converted to EPA. Other omega-3 fortified foods use only plant sources that provide only the less potent ALA.

When shopping for fortified foods, be aware that you may be getting plant sources of these fats (and check labels carefully if you are a vegetarian or allergic to fish), and may not get any more omega-3s that you would from one table spoon of canola or soy oil. For fish eater, few fortified foods provide more than 150 milligrams of EPA and DHA combined.

Marine Sources  EPA and DHA

Atlantic herring, 3 ounces	1712 milligrams
Alaskan chinook salmon	1700
Canned sardines, 3 ounces	835
Canned light tuna, 3 ounces	109
Atlantic Mackerel, 3 ounces	1000
Wild rainbow trout, 3 ounces	800
Sole, 3 ounces	400

Source: USDA Nutrient Database, releases 14 and 15.

Plant Sources of ALA

Walnuts, 1 ounce (14 halves)	2574 milligrams
Ground flaxseed, 1 tbsp.	1597
Canola oil, 1 tbsp.	1302
Soy oil, 1 tbsp.	980
Tofu, firm, ½ cup	733
Flax oil, 1 tbsp.	6600
Walnut oil, 1 tbsp.	1400

Source: USDA Nutrient Database, releases 14 and 15.

Fortified Foods	EPA /DHA	ALA
Health Valley Organic Flax cereal, ¾ cup	0 milligrams	1000 milligrams
Smart Balance Omega Cooking Oil, 1 tbsp.	0	1230
Omega Farms Non-fat Vanilla Yogurt, 1 container	75	0
Smart Balance Omega Plus Buttery Spread, 1 tbsp.	160	400
Smart Balance Omega Plus Natural Peanut Butter, 2 tbsp.	0	1000

Source: Commercial food labels.

Why margarine?
Hi Monique,
Why do you have margarine on the menu for breakfast? I thought it was toxic?Thanks,
Scott

Hi Scott,
Of course your question pertains to concerns about trans fatty acids or hydrogenated oils, of which margarine may be one source. Like saturated fat, trans fatty acids raise the harmful LDL cholesterol in the blood, increasing our risk of developing coronary heart disease. But trans fats also add fuel to the fire by lowering the heart protective HDL cholesterol. Trans fats potentially can raise levels of another heart harmful blood fat called triglycerides. By January 2009, the FDA estimates that limiting trans fat in our diet will prevent 600 to 1200 heart attacks annually, save 250 to 500 lives, and save $900 million to $1.8 billion in medical and related costs.

While some animal fats and even a few plant foods may naturally contain trans fat, consumers should focus on reducing the trans fat in the thousands of processed foods lining the supermarket shelves. Other major sources besides some margarines, include shortenings, crackers, cookies, cakes, doughnuts, microwave popcorn, and cereals and cereal bars, as well as commercially fried foods, particularly fast-food French fries.

But with the new growing number of trans-fat-free spreads, the butter versus margarine debate should settle down. Taste preferences aside, keep in mind that the combined amount of saturated and trans fat of butter is usually higher than margarine, due to the high saturated fat content of butter (though some margarines can contain more trans fat than butter). But not all margarines are created equal. Stick margarines, often used for baking, have the highest trans or saturated fat content. Spreads that come in tubs are good for spreading on foods in small amounts. While “light spreads” are 35 to 40-percent vegetable oil, regular spreads come in at 55 to 75-percent vegetable oil. Brands with water as this first ingredient may not melt as well as those a higher oil content. Margarines with added plant stanols or sterols can help lower blood cholesterol when used as directed in individuals with elevated LDL levels.

The table below outlines how various types of margarine compare to butter in fat breakdown per 1 tbsp. portion. Make good choices and watch your portions- the amount provided on the menu for the June 20th posting is only 1 tsp. Of course liquid oils such as olive and canola oil are the better choices for heart health, so use these whenever possible. But now you have some more information on how to choose a spread if needed.

Product -(1 tbsp. portion)	Total Fat, g	Saturated Fat, g	Trans Fat, g	Combined Sat and Trans Fat, g	Cholesterol mg
Butter	10.8	7.2	0.3	7.5	31.1
Margarine, stick	11	2.1	2.8	4.9	0
Margarine, spread	9.7	1.8	2.7	4.5	0
Margarine, tub	6.7	1.2	0.6	1.8	0.1
Margarine, bottle	0.4	0.1	0	0.1	0.2

Source: FDA web site, www.cfsan.fda.gov
Data Source: FDA Table of trans Values, date 1/30/95 and 2002USDA National Nutrient Database for Standard ReferenceNote: Some trans fat free spreads on the market containing zerotrans fat and under 1 to 1.5 grams of saturated fat include Land O LakesLight Butter with Canola oil, Smart Balance Spread Omega Plus, I Can’tBelieve It’s Not Butter with Sweet Buttermilk, Promise Butter Spread, BenecolSpread, and Brummel & Brown.
 

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Monique Ryan, MS, RD, LDN is a nationally recognized nutritionistwith over twenty-two years of experience and is owner of Personal NutritionDesigns, a Chicago based nutrition consulting company that provides nutritionprograms for endurance athletes across North America (www.moniqueryan.com).Monique consults with the Chicago Fire Soccer Team, and was the nutritionistfor Saturn Cycling from 1994 to 2000. She has also consulted with the Volvo-CannondaleMountain Bike Team, the Gary Fisher Mountain Bike Team, and the RollerbladeRacing Team. Monique has consulted with USA Cycling, and was a member ofthe Performance Enhancement Team for the Women’s Road Team leading to the2004 Athens Olympics. She has also provided nutrition consultation servicesto USA Triathlon for coaching clinics, athlete clinics, and for the residentathlete team and was a member of the USAT Performance Enhancement Teamfor the 2004 Athens Olympics. Monique is the author of "SportsNutrition for Endurance Athletes," 2nd edition (March 2007), from VeloPress,which provides sports specific nutrition for road cycling, mountain biking,running, triathlon, swimming, rowing, and adventure racing. She is alsoauthor of "PerformanceNutrition for Winter Sports" (PeakSports Press), "Performance Nutritionfor Team Sports" (PeakSports Press), and "Complete Guide to Sports Nutrition."Monique is a regular contributor to VeloNews, Inside Triathlon,Outside, and ACE Fitness Matters. As part of the FeedZonecolumn, Monique will answer selected questions online. Please sendyour questions to RyanWebQA@aol.com.