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Commercial products such as margarine, salad dressing and mayonnaise that are made with these oils should also be limited. Soybean oil polunsaturated fats and walnut oil are also rich sources of omega-6 fatty acids, but their omega-6 content is partially compensated for by an omega-3 content of 5-8%. Include a source of omega-3 fatty acids in the daily diet. In order to obtain sufficient omega-3 polunsaturated fats fatty acids in the vegetarian diet, polunsaturated fats good plant sources of this nutrient must be incorporated into the daily diet. If we assume an energy intake of 2000 kcal/day, 5% of calories as polyunsaturated fats and a omega-6: omega-3 ratio of 4:1, one would require 8.9 g of omega-6 and 2.2 g of omega-3 fatty acids. It would not be a challenge to consume the 9 grams of omega-6 fatty acids, even on a very low-fat vegetarian diet. The Reversal Diet (the Dean Ornish program that allows for no oils, nuts or seeds) provides an average 6 grams of linoleic acid primarily from whole grains and soy products.
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