International Omega-3 Learning and Education Consortium for Health and Medicine

As food consumption away from home is more common, many restaurants are more accommodating to special requests for food allergies and general health. To consume a healthy total diet, maintain normal body weight and prevent disease, we need to take advantage of this and make healthier choices. This includes limiting saturated fat, sodium and added sugars and including vegetables, fruits and lean protein. Seafood is an excellent source of lean protein and omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are marine derived omega-3 fatty acids that have a wealth of health benefits. Seafood with the highest omega-3 content and lowest mercury levels include salmon, wild pacific or eastern oysters and rainbow trout. These have more than 500 mg of EPA and DHA per 3 oz serving. Lighter fish such as pollock, halibut, flounder or scallops contain less but still have approximately 300 mg of EPA and DHA per 3 oz serving.

When dining out though, seafood is often fried and contains cod (not the best omega-3 fatty acid source). Since fast food is a reality of today's society, recent attempts by the large franchises have made it easier to find healthy food choices (i.e. fruit instead of fries). While fish fillets from major fast food franchises are all fried and should be consumed in moderation, some are better than others when it comes to omega-3 fatty acid content because of the fish species in the fillet. The more pollock added to the fillet, the more omega-3 fatty acids. The fillet at McDonalds contains hoki and pollock and weighs in at 380 calories, has less saturated fat than hamburgers, <0.5 g of trans fat and 640 mg sodium. Burger King's fillet is made from pollock and while omega-3 content is not listed in the nutrition facts, since BK's fillet is 100% pollock, it should provide more omega-3 fatty acids. However, the BK fillet provides 640 calories and 1370 mg sodium, yet still contains less saturated fat than a hamburger and only 0.5 g of trans fat. To reduce saturated fat, total fat and calories, request no sauce.

If given the option at a restaurant, choose seafood that is grilled or baked to increase your omega-3 fatty acid level and lower your overall fat and calorie intake. Choosing a salad with a light dressing will also provide some omega-3 fatty acids without the high fat and calories.