nutrition facts

Healthy Snacking: Kettle Chips Real Sliced Potatoes

Potato chips are one of my guilty pleasures.  When I started the low omega 6 diet, I realized that most of the chips  have a ton of omega 6 fats.
 
Chips are usually fried in large amounts of sunflower or safflower oil, which are high in omega 6 (4g or 10g omega 6/ Tbs, respectively).

Freekeh Mediterranean Salad

 In looking for healthy grains that are low glycemic, I found freekeh.  It's an ancient grain that is readily available at Costco (Village Harvest Organic Freekeh).

An added benefit of this dish is that I have fun saying "I'm eating freeky" :-)

 

Blueberry Chia Egg Oatmeal

I've been searching for a good breakfast food that is fast to make, low in carbs and high in protein.

I may have found it with this recipe!

 

How to Approximate Omega 6 from Food Labels

On the Nutrition Facts label, look under “Fats”.

See if it lists the “Polyunsaturated Fats” (PUFA).  Omega 3 and Omega 6 are both polyunsaturated fats.  Most labels will not list out the amount of Omega 6.  Since most foods have higher amounts of Omega 6 compared to Omega 3, I assume the total amount of “Polyunsaturated Fats” is the amount of Omega 6 in that food.

Nutrition Facts for Low Omega 6 Diet and Ketogenic Diet

** UPDATED 5/1/2014 - Peanut butter and Almond butter added under "Nuts"

** UPDATED 4/26/2014 - "Condiments" added.   Various Beans added under "Starches"

To make it easier to identify the pertinent information for each diet:

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