Why are omega-3 fatty important?

• Support heart health


• Lower triglycerides


• Increase HDL cholesterol (good cholesterol)


• Decrease blood pressure


• Reduce inflammation


• Improve cognitive function and prevent cognitive decline


• Support prenatal health and infant/child development

• Lower the risk of cardiovascular diseases and blood clots


• Decrease the risk of some cancers, including breast cancer


• Reduce the risk of Alzheimer's disease, dementia, and age-related macular degeneration

• EPA and DHA are primarily found in fatty fish.


• Plants are the primary source of ALA.

1. Aim for at least two servings of fatty fish per week. Include fatty fish such as salmon, mackerel, sardines, and trout.


2. Enhance meals and snacks with plant-based omega-3. Sprinkle chia seeds or ground flaxseeds on your yogurt, oatmeal, or salads. Snack on walnuts, or add them to your cereals, salads, or yogurt.


3. Include more whole soy foods, such as edamame, tofu, and soy nuts. Soy products are a good source of ALA.


4. If you consume meat, choose lean grass-fed meat, which has a higher omega-3 content than conventionally raised meat.


5. Experiment with recipes that feature omega-3-rich ingredients. Grilled salmon, chia seed pudding, or flaxseed smoothies are delicious options.


6. When cooking, retain the nutritional value of omega-3-rich foods by baking, grilling, or steaming.


7. Pay attention to food labels to identify products fortified with omega-3s or those naturally rich in these fatty acids.

• 2 cups Diced Sweet Potatoes, about ½ inch cubes


• 1 TBSP Sesame Oil, divided Salt, to taste


• 2/3 Pepper, to taste


• 4 cups Broccoli Florets


• ½ cup Thinly Sliced Red Onion


• Teriyaki Sauce (Kevin’s Natural Foods and Primal Kitchen offer low-sugar, gluten-free pre-made options)

• Preheat oven to 400°F. Line a sheet pan with parchment paper and set aside while prepping the ingredients.


• In a medium-sized bowl, toss together the diced sweet potatoes and 1 ½ tsp sesame oil and coat evenly. Transfer sweet potatoes to a parchment-lined sheet pan and season with salt and pepper.


• Place the sweet potatoes in the oven and roast for about 20 minutes, flipping the pieces at 10 minutes.


• Once the sweet potatoes are cooked and softened when pierced with a fork, remove them from the oven and distribute them on the pan with space for the salmon. Place the salmon filets on the sheet pan then season with salt and pepper.


• In a medium bowl, combine the broccoli, red onion, and remaining 1 ½ teaspoon sesame oil. Mix well and season with salt and pepper.


• Sprinkle the broccoli-onion mixture around the salmon and sweet potatoes.


• Reserve 1/2 cup of the teriyaki sauce for garnish; drizzle the remaining sauce over the salmon and vegetables.


• Place the sheet pan back into the oven and bake for 15 minutes or until the salmon reaches 145°F and the broccoli is cooked.


• Serve with the remaining sauce and a sprinkle of sesame seeds.

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas