Fish Oil

Question: I have seen some positive studies etc. on fish oils and DHA an EPA, but haven't had much success in finding dosing when using this a supplement. Have you seen anything lately?

Answer: If you do not have heart disease and like to eat fish, you can gain the benefits of fish oil just fine without a supplement. The American Heart Association recommends eating fish at least twice a week. Fish particularly high in omega-3 fatty acids include mackerel, herring, albacore tuna, lake trout, sardines and salmon. However, if you would like to take fish oil supplements, the American Heart Association offers the following guidelines:

Summary of Recommendations for Omega-3 Fatty Acid Intake

Patients without documented coronary heart disease (CHD):
Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).

Patients with documented CHD
Consume about 1 g of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician.

Patients who need to lower triglycerides
2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care.

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.

Hope this helps!

If you have a question, please write to me at mypersonaldietitian@gmail.com

Fruit for Breakfast: Yea or Nay?

Question: In the hierarchy of breakfast foods, some choices are obviously better than others. I was told fruit is actually not a good option for a morning meal because it puts sugar in your blood first thing in the morning, causing your blood sugar to spike. By mid morning you start coming down off of the sugar high then you spend the day on sugar highs and lows. Is this true? And if I should hold off on the banana until later in the day, what is a better option for AM body fuel?

Answer: Well, in all my years of being a dietitian, the last two of which I have spent at a diabetes center, I can honestly say, I have never heard or read that fruit should be avoided as a breakfast food. So eat your banana! Fruit does contain approximately 15 grams of carbohydrate per serving, but so does bread, cereal, milk, toast, yogurt, oatmeal and just about every other breakfast food I can think of besides eggs. Fruit is a fabulous source of vitamins, minerals, antioxidants and phytochemicals and the current guidelines are to consume 5 servings per day of fruit and/or vegetables. However, fruit should not be the only thing you eat for breakfast. Fruit is comprised entirely of carbohydrate which means it gives you energy and an immediate sense of fullness, but that feeling of satiety wears off quickly. Protein and fat will keep you feeling full longer. So, an ideal breakfast will contain some carb as well as protein and fat. Here is an example of one of my favorite breakfasts:

Fruit (vary it from day to day) 60 calories, carbohydrate

Light Yogurt 80-100 calories, carbohydrate and protein

Wheat toast w/light margarine 150 calories, carbohydrate and fat

If you feel full, great! If not, feel free to eat another slice of toast or drink a glass of milk as the above breakfast only contains 300 calories. But most importantly, don't skip breakfast. So, enjoy your banana tomorrow morning!

If you have a question for My Personal Dietitian, please write to me at mypersonaldietitian@gmail.com