Eating plan: omega 3-rich

A healthy balanced diet with a variety of foods and plenty of water can help maintain your general health and wellbeing and research shows omega-3 fatty acids reduce inflammation and can help prevent risk factors associated with diseases such as heart disease, cancer and arthritis. They stimulate skin and hair growth, bone health, and regulate metabolism and reproduction.

They've also been shown to improve blood flow in patients with unhealthy blood sugar levels, to improve immune function, to help with cognitive and behavioural function and to help in treating ADHD.

Omega-3 fats can be found in oily fish such as tuna and salmon, prawns, linseeds, canola oil, walnuts and omega-3 fortified products.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	200g fruit salad topped with 200g low-fat yoghurt and 2 tbsp mixed nuts	¾ cup Uncle Tobys Plus Omega 3 Lift topped with 125ml skim milk and 1 medium banana	2 boiled eggs with 1 slice wholegrain bread Regular skinny latte	¾ cup Uncle Tobys Plus Omega 3 Lift topped with 125ml skim milk and 1 medium banana	½ cup muesli with 100g yoghurt and 50g berries	1 cup porridge topped with 125ml skim milk and a 1 tsp linseeds	Poached eggs (2) on 1 slice sourdough with grilled tomatoes Regular skinny latte
Morning Tea	50g carrot & celery sticks with 50g salsa	1 mixed grain English muffin with 2 tsp jam	20g dried fruit and nut mix	1 slice café-style raisin toast with 1 tsp table spread	Special K Cereal bar Chocolatey Bar	150g fruit salad with 100g low-fat natural yoghurt	20g dried fruit and nut mix
Lunch	85g tin of tuna with tomato, cucumber, 30g cottage cheese and lettuce on soy and linseed bread	2 x sushi rolls with vegetable, seafood or skinless chicken fillings	Four bean salad mix with garden salad Apple	Smoked salmon (50g), reduced-fat cream cheese (2tbsp), rocket, capers (10), tomato & cucumber on lavash bread	Toasted chicken (50g), 1 slice reduced-fat cheese, ¼ avocado & tomato rye sandwich Orange	1 ½ cup tuna & pasta salad	Lentil salad with 50g reduced-fat fetta, roasted beetroot and sweet potato, capsicum and spinach
Afternoon Tea	20g walnuts	200g tub of low-fat fruit yoghurt	1 cup unsalted air-popped popcorn	Handful of grapes	1 cup unsalted air-popped popcorn	20g walnuts	150g fruit salad with 1 tsp chopped nuts
Dinner	Grilled salmon (120g) with 1 cup dill risotto & 2 cups steamed vegetables	Chicken (100g) & vegetable stir-fry with 1 cup cooked brown rice	100g steak with 1 roasted potato and 2 cups of salad	Vegetarian pasta (1 cup cooked) with a side of greek salad	1 ½ cup seafood paella with side salad	2-3 lamb (100g) cutlets with 1 cup mash potato, steamed carrots, beans and broccoli	Moroccan lamb (100g) with ½ cup couscous & vegetables
Dessert/Supper	scoops low-fat vanilla ice-cream	1 fruit skewer with dark chocolate	100g low-fat yoghurt and 125g blueberries	2 scoops low-fat vanilla ice-cream	20g good quality dark chocolate	Small tub of chocolate mousse	200g tub low-fat fruit yoghurt