Practical guidelines for achieving optimal EFA intake in vegetarians

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Practical guidelines for achieving optimal EFA intake in vegetarians

are as follows.

1) Make a wide variety of whole plant foods the foundation of the

diet. 2) Get most fat from whole foods—nuts, seeds, olives, avocados,

and soy foods.

3) If using concentrated fats and oils, select those rich in

monounsaturated fats, such as olive, canola, or nut oils. n-3-Rich

oils can also be used but should not be heated. Moderate use of

n-6-rich oils is recommended.

4) Limit intake of processed foods and deep-fried foods rich in trans

and n-6 fatty acids.

5) Reduce intake of foods rich in saturated fat and cholesterol.

6) Include foods rich in n-3 fatty acids in the daily diet. Aim for

2–4 g ALA/d.

7) Consider using a direct source of DHA. Aim for 100–300 mg/d.

http://www.ajcn.org/cgi/content/full/78/3/640S?ijkey=2f57b36c816d0f635949316386b\

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