Sport Enough EFA's from food?

Sport Fitness
J

junkfoodbad

2
Currently in a day i will eat 1-2 6oz. fillets of tilapia (a tasty whitefish) and about 2-3 cups of raw almonds and peanuts. The only other source of fats i have in my diet are from my whey protein shakes (2g per shake i think which is negligible) and lunch is usually a chicken wrap or lunch meat wrap.

I'm wondering if i should consider taking EFA supplements if most of my fats are from fish and nuts and im meeting most of my macronutrient quota for fat intake.
 
Good god, I hope you're over-estimating the nuts. 3 cups of almonds is 2,444 calories and 214g of fat!

Tilapia, AFAIK, is not high in EFA's. you need fish like tuna and salmon for high concentrations of EFA's.

if you really eat 2-3cups of nuts a day, that's too damn many...but certainly enough to get the EFA's you need.
 
wow i didnt realize almonds were so high in fat. definately going to cut down on them. I bought them from the grocery store and they are packaged by the grocery store so there was no nutritional information on them. I just figured almonds would be about the same as peanuts, good to know otherwise though.

id say i have about 2 cups of nuts a day but they are mostly peanuts. I throw about 8 or so almonds in there just to mix it up a little. I'm not sure if its actually 2cups cause ive never measuered it, but its about 3 serviings which accoring to the package is 3oz. I dont weight my food either but its ends up being about 5 days to go through a 16oz jar . This is usually about half my fat for the day and takes up about 2 of my 3 snacks for the day.

As far as fish goes, does tillapia have NO EFA's or just very little? I'm looking for alternatives to Salmon and Tuna, ive eaten too much of that in my life. Every know and again i dont mind, but i want something new.
 
2 cups of raw, unsalted peanuts is still 1700 cals and 143g of fat.

peanuts and almonds..most nuts, all have the same fat/calorie content per cup, except cashews. Almonds have slightly more good fat than peanuts.

you need to eat an ounce or two, not a cup or two. an ounce is a serving, and its about 25 peanuts or 20 almonds.
 
So would you say i would be better off cutting the nuts out alltogether and eating more fruits and veggies as snacks and supplimenting my EFA's? This would also result in having to up the protein supps as well, cause i would be losing those.

Maybe some suggestions for high protein, lower fat snacks to eat? Cottage cheese is usually my snack before bed, and i can only take so much of that ina day. Any other suggestions?
 
Junkfoodbad - How about mixing smoothies in a blender?

SMOOTHIES
1 cup milk
2 tbsp vanilla yogurt
3/4 cup oatmeal
2 tsp peanut butter
2 tbsp chocolate whey powder
6 ice cubes, crushed

Add fruit of your choice, fresh or frozen.
 
those sound good, ill definately have to encorporate that into my diet every once in a while. You think that has too many carbs for a final evening snack? Does the oatmeal have to be cooked or raw?

Any other suggestions anyone? My meals are solid, its just the snacks I seem to be having trouble with. Snacks tend to have too many carbs and fat and not enough protein. Im trying to keep myself in a 50/25/25 pro/fat/carb ratio.
 
I use raw instant oats for the smoothie. It tastes good without the oats as well. You can add some slivered almonds to it.
:)
 
No, what I'm saying is you're eating like 4-8 servings as one serving. Instead of eating 2-3 cups, eat 1-2 handfuls. Portion control. You should probably make sure you're eating correct portion sizes on all other meals too. a 10oz steak is about 2-3 servings of protein. some potatoes are large enough to be 2 servings of carbs.

Also my wife corrected me...40 peanuts is a serving size. 22 almonds is a serving size.
 
malkore said:
No, what I'm saying is you're eating like 4-8 servings as one serving. Instead of eating 2-3 cups, eat 1-2 handfuls. Portion control. You should probably make sure you're eating correct portion sizes on all other meals too. a 10oz steak is about 2-3 servings of protein. some potatoes are large enough to be 2 servings of carbs.

Also my wife corrected me...40 peanuts is a serving size. 22 almonds is a serving size.
Click to expand...

ok i measured how much i actually take and it wasnt even close to a cup. I basically have a handful of peanuts and a handful of almonds a day.

about a serving of each
 
good, i was hoping you were over-estimating your intake :)
 
You must log in or register to reply here.
Back
Top