Old Style vs the USDA head-to-head challenge...

All righty then. Apparently it is almost unheard of in the UK or US to be deficient in Omega 6, our issue is with getting enough omega 3. Prior to doing this head-bangingly frustrating research:mad:, I had a suspicion we’d be ok on this one since asdas own vegetable oil, the (cheapest I’ve found) is made entirely of rapeseed (which the Americans call canola oil) and this contains a really healthy balance of the 2 essential fatty acids.

Further reading has troubled me though, since the effects are only found if we have a ‘cold-pressed’ oil. I don’t think asdas own counts, or perhaps it would trumpet itself as ‘cold-pressed’.:rolleyes:

We also usually cook with it, which completely ruins the health benefits, according to:

Hmmmmmn…. Not good, so what do we actually need dear ones?

As macronutrients, fats are not assigned recommended daily allowances. Macronutrients have AI (Acceptable Intake) and AMDR (Acceptable Macronutrient Distribution Range) instead of RDAs. The AI for n−3 is 1.6 grams/day for men and 1.1 grams/day for women (from Wikipedia)

Here’s more interesting stuff:

‘Essential Fatty Acids

Two fatty acids are termed essential fatty acids. These are linoleic acid and a-linolenic acid. These must be present in the diet as the body is unable to make them itself. They are widely present in plant oils such as sunflower, rapeseed and soyabean oils.
Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Because of this conversion, arachidonic acid is not an essential fatty acid as was once believed. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. For this reason, fish oils are sometimes used therapeutically. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Linseeds and linseed oil are particularly rich sources of a-linolenic acid.’
Found here
Foods high in essential fatty acids:
fatty deep water fish
organic eggs
grassfed meats (most meats are grainfed, giving them low omega 3 content).
fish oil supplements (the best source possible because they have been purified) found here

So what have I gleaned?

best bang for buck if embarking on a thrifty but healthy 3 months would initially appear to be to take advantage of a good tesco offer at the moment- Tesco Omega 3 Pure Fish Oil 1000mg (90) (2.2p per capsule, or 1.99 for the lot) this is half the price it is normally. Available until £1.99 - Valid until: 06/05/2008.
However this does not provide all you need. (for the acceptable intake) Mr Weezl also points out that it gives you fishy burps. Well that’s his excuse dear reader…

The above list of good foods for omega 3 however, does not contain the humble but mighty ‘flaxseed’, but for the purists, yahoo answers had a suggestion about how you could include it:
“Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
Bake ground flaxseed into cookies, muffins, breads and other baked goods.
You can also use flaxseed in place of eggs in muffins, pancakes and cookies. To substitute flaxseed for one large egg in a recipe, use 1 tablespoon ground flaxseed plus 3 tablespoons water. Keep in mind that it will somewhat alter the texture of the finished product, making it slightly "gummy."_pale_

Ummmm, it sounds a bit vile!

Non fish eating veggie ones, how on earth do you hide it in your dinner????

more about flaxseeds here:

This astoundingly is a cheaper equivalent to the bargainous fish oil capsules…:money:

Tesco Whole Foods Brown Linseeds (250g) would last an adult male 28 days and be 2.464p per day (you need 9g). A woman could make a packet last for 41 days, each day costing 1.7p per day (you need 6g)

If you only want to match a Tesco fish oil capsule (1g a day), you can make a bag of linseeds last 45 days and match the intake, costing £1.38, much better than the half price tesco offer at £1.99 for the same 3 month period.:T

The moral of this tale, never buy fish oil tablets, secrete linseed into your foods wherever possible!!:p

Gummy muffin anyone?!;)

Weezl x

Hiya,

Thought I'd post a 3 month shopping list (although you couldn't buy it all at once! The idea is to show that £20 per person per month is do-able healthily. But I'm open to heated debate on that point!!!

This represents 2 people, eating healthily, as far as I've researched so far, with a meat eating diet. I plan on doing a veggie one too.;)

Do people want a meal planner/recipes to go with it?:eek::p

Tesco shopping list



47 items. £120.02

Fruit & Vegetables

3 x
Tesco Value Lemons (500g)
1.80

1 x
Tesco Value Oranges (1Kg)
0.68

9 x
Tesco Value Onions (2Kg)
7.02

5 x
Tesco White Potatoes (2.5Kg)
3.75
was £1.12 - valid until: 11/05/08
2 x
Tesco Whole Foods Brown Linseeds (250g)
1.38

5 x
Tesco Value Dried Mixed Fruit (500g)
2.05

Dairy

5 x
Tesco Value Dried Skimmed Milk (454g)
8.45

5 x
Tesco Fresh Double Cream (600ml)
8.40

1 x
Tesco Butter Me Up Spread (1Kg)
1.72

3 x
Tesco Value Salted Butter (250g)
2.55

Frozen

3 x
Tesco Value Mince (1Kg)
4.20

3 x
Tesco Value 20 Sausages (1Kg)
3.06

6 x
Tesco Value Peas (1Kg)
5.88

Tins, Jars & Cooking

1 x
KTC Vegetable Oil (10L)
9.65

1 x
Tesco Value Vinegar (568ml)
0.14

2 x
Tesco Value Ground Black Pepper (25g)
0.38

1 x
Tesco Value Table Salt (1Kg)
0.23

1 x
Kohinoor Cumin Powder (300g)
1.59

2 x
Tesco Garlic Powder (53g)
1.56

1 x
Tesco Bicarbonate of Soda (200g)
0.37

2 x
Tesco Fast Action Dried Yeast (8x6g)
1.00

2 x
Tesco Value Golden Syrup (680g)
1.50

2 x
Tesco Chilli Beans (215g)
0.54

4 x
Tesco Value Baked Beans in Tomato Sauce (420g)
0.80

44 x
Tesco Value Plum Tomatoes in Tomato Juice (400g)
8.36

4 x
Princes Reduced Salt Corned Beef (340g)
3.32
was £1.11 - valid until: 13/05/08
1 x
Tesco Authentic Italian Sun Dried Tomato Antipasti (280g)
1.34

1 x
Tesco Value Pitted Green Olives (880g)
1.34

1 x
Tesco Value Beef Stock Cubes (10x9.7g)
0.29

Packets & Cereals

3 x
Tesco Value Porridge Oats (1Kg)
1.77

16 x
Tesco Value Plain Flour (1.5Kg)
5.76

2 x
Tesco Value Self Raising Flour (1.5Kg)
0.72

1 x
Whitworths Granulated Naturally Sweet Sugar (5Kg)
3.59

14 x
Tesco Value Pasta Quills (500g)
2.66

2 x
Natco Blackeye Beans (500g)
0.90

1 x
Natco Chick Peas (2Kg)
1.93

4 x
Natco Red Kidney Beans (500g)
2.64

1 x
Natco Red Lentils (2Kg)
1.91

2 x
Tesco Couscous (1Kg)
2.48

14 x
Tesco Value Long Grain Rice (1Kg)
6.02

Drinks

3 x
Tesco Value Tea Bags (80)
0.96

2 x
Tesco Cocoa (250g)
2.48

1 x
Tesco Value Sugar Free Lemonade (2L)
0.20

1 x
Tesco Value Pure Orange Juice (1L)
0.58

Household & Pets

2 x
Tesco Value Thin Bleach (2L)
0.56

3 x
Tesco Value Washing up Liquid (1L)
0.39

1 x
Tesco Value Toilet Tissue (12)
1.12

Let me know if any of it isn't clear!!


[FONT=&quot]Weezl x
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