Q: I don’t eat fish and I am worried about having a low omega-3 intake. Are there any other foods that contain omega-3 that I can eat instead?

A:  Eating food rich in omega-3 fats is important as they have been shown to have a number of health benefits, such as protecting against heart disease, some inflammatory and autoimmune disorders and emerging evidence in the treatment of depression. Omega-3 fats also play a major role in infant growth and development, as well as behaviour, attention and learning in children.

There are two types of omega-3 fatty acids found in food, These are:

• Long chain omega-3: found naturally in fish, seafood, red meat and eggs.
• Short chain omega-3: found in plant sources like canola oil, soy beans, walnuts an

Eggs provide 114mg of long chain omega-3 fatty acids per serve, which is 71% of the daily long-chain omeg-3 recommendations for men and 127% for women. Eggs are therefore a particular useful source of long chain omega-3 for vegetarians and others who do not eat fish regularly. For children, one serve of eggs contributes 14-33% of their daily omega-3 needs, depending on their age.

Include the following food ideas into your weekly meal plan can help you meet your daily requirements for omega-3 fatty acids:

• Include oily fish, eggs and legumes each week
• Use canola oil in cooking and margarine on toast
• Snack on a handful of pecans or walnuts or include in salads and stir fries
• Choose soy or linseed bread, crispbread or breakfast cereal

Childhood obesity is regarded as one of Australia’s major health issues. But now the Children’s Hospital in Westmead, supported by both the Heart Foundation and the Egg Corporation, has developed a set unique set of books packed with simple hints to help parents and kids think about healthy living in a new light. You can buy your set of 2 kids and parents books here.