Foods, ingredients | Choices | Fatty acids |
---|---|---|
Cooking oils, salad dressings and spreads | Choose: | Â |
 | Canola oil products | ALA (18-carbon n3 PUFA) |
 |    Olive oil products | OA (MUFA) |
 | Avoid: |  |
 |    Sunflower, cottonseed, peanut, soybean oil products | LA (18-carbon n-6 PUFA) |
Preprepared food such as frozen chips/fries | Nutrient information on the packet will allow a choice of foods prepared in canola or olive oils | Â |
Fish | Because fish oil is rich in long chain n3 fats, fatty fish (e.g. sardines, herrings) have higher n3 content than lean fish. However, all marine fish contain long chain n3 fats. Canned fish have n3 fat content also, but note that canned tuna has less fat (and therefore less n3 fat) than fresh tuna | EPA (20-carbon n3 PUFA) DHA (22-carbon n-3 PUFA) |
Nuts and seeds | Flaxseed (linseed) | High in n3 PUFAs |
 | Walnuts | Some n3 PUFAs but also n6 PUFAs |
 | Macadamia, almonds | High in MUFA, low in n6 PUFAs |
 | Peanuts, cashews, brazil and hazel nuts | Some MUFA, but also n6 PUFAs |