Bowl of Beans
Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid (alpha-linolenic acid) ALA.
Fortified Milk and Dairy
Children should also get omega-3 fatty acids, although there’s no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt might be dairy choices for children who are picky eaters. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.
A Splash of Healthy Oil
Choose oils that are high in omega-3 fatty acids for sauteing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don’t worry: High cooking heat won’t destroy their benefits