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Niche Topics (Pregnancy and Kids) is all about practical parenting advice and parenting
skills to help you deal with common parenting challenges from toddlerhood to teen
years. You’ll find tons of healthy food ideas and easy-to-make kids meals, fun activity
ideas and creative crafts projects that kids love to do and play!
Omega-3 fats, a class of polyunsaturated fatty acids, are considered essential because
they cannot be produced in your body and hence must be obtained from food. The benefits
of Omega EFA (essential fatty acids) to children's health are enormous. Aside from
ensuring proper growth and development, research also indicates that omega 3 fats
help boost a child's brainpower and may benefit children with ADHD (Attention Deficit
Omega 3 Fatty Acids Other than Fish
Most of us know that oily fish – salmon, sardines, halibut, tuna and mackerel – are
rich in omega 3 fats, but there are plenty of other non fish sources of Omega 3 fats
around. These fish oil alternatives include eggs, beef, canola oil (cold-pressed
and unrefined), linseed oil, soybean oil, hemp oil, wheat germ oil, soybeans, pumpkin
seeds, walnuts, almonds, hazelnuts, Brazil nuts, and pecans.
Fruits like raspberries, guava, avocados, and blackberries as well as some dark leafy
green vegetables such as kale, spinach, purslane, mustard greens, collards, etc are
also good sources of omega 3 fatty acids.
Delicious Ideas to Get More Omega 3s into Children's Diet
1. Start your child's day right off with this delicious brainy breakfast idea packed
with calcium, protein, vitamins and powerful omega-3s – strawberry banana flax soymilk
In a blender, throw in 2 cups plain soy milk, 1 cup frozen strawberries, 2 frozen
ripe bananas and 2 tablespoon ground flaxseed. Blend until smooth and creamy.
2. Tuck avocado slices, cucumber slices, a trocadero lettuce leaf along with a few
slices of grilled chicken breast into a multi-grain pita pocket for a colorful healthy
quick lunch idea.
You can offer your kids creamy guacamole dip to go with nachos, or simply drizzle
maple syrup over fresh avocado chunks and serve.
3. When your children crave for high fat crunchy snacks such as cheese curls, potato
chips and chocolate cookies, replace with healthy omega-3 rich options instead.
For a flavorful snack mix, combine some bran cereal, dried cranberries or raisins,
unsalted roasted nuts, pumpkin seeds and pretzels.
4. For a healthy change, go meatless for dinner once a week and have tofu steak.
Tofu is cheap, limitless versatile and one of the best vegetarian sources of omega-3
Cut a block of firm tofu in 4 pieces, and lightly season with salt and pepper. Spread
grated garlic on top, and then lightly coat with flour. Pan-fry each side until crisp
and brown. Drizzle a little ponzu (citrus seasoned soy sauce) and serve hot.
You can find a variety of tasty, quick and easy tofu recipes on our website here.
5. There are also many other ways to incorporate more omega 3 fats in your children's
diet. You can substitute butter or margarine with canola oil or olive oil when you
prepare their meals. Flax oil and hemp oil can be used in salad dressings or taken
off the spoon.
You can also purchase foods fortified with non-fish omega-3s such as milk, eggs,
orange juice and bread in most supermarkets today. Astro brand Biobest omega-3 yogurt
and Sara Lee® Soft & Smooth® Plus Made with DHA Omega-3 sit high on my grocery list.
By Martha Sanders
5 Yummy Non-Fish Sources of Omega 3 Fats Meal Ideas
I hear that Omega-3 is essential for growing children but my kids don't like eating
fish. How can I ensure they get adequate Omega-3 fatty acids everyday? What are some
omega 3 sources other than fish? A few ideas for adding omega 3 fats into children's
diet would be extremely helpful too. – Donna, Ohio.
Is your toddler stuck in a food jag and won't eat meat? Find out how you can get
your super picky eater to try new foods and receive the essential nutrients to support
overall mental and physical development.
If your child won't drink milk no matter what you do, use these ideas to encourage
milk consumption and ensure adequate calcium intake. Learn what are good non-milk
calcium food sources to offer, if your kids simply hate milk.
If you're wondering what is good to eat with raisins, but eating them straight out
of the box doesn't appeal to you, then get inspired with these interesting recipes,
and start enjoying the health benefits of raisins in your everyday meals.