Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I have read through all the questions on this topic and I am afraid I am missing something. If I put my breakfast into Fitday it tell me this:

400 calories: total fat 34.6g (75%) saturated 19.8 (42%) polyunsat 5.6 (12%) monounsat 4.8 (10%)

How can I determine what is the o3:6 ratio?

Why does the subtotal of the specific fats total 30.0, what is the other 4.6g?

BTW: the breakfast consisted of .5 cup of full-fat kefir and some raw coconut meat. I also figured in 3 tsp supplement of fish oil as well.

edited Oct 25 2010 at 15:25

David Csonka
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asked Sep 14 2010 at 15:44

texasleah
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Eva · Accepted Answer · 2010-09-14 20:47:17Z UTC

Looks like you are only seeing the macronutrient profile option in fitday. There are other charts available with other breakdowns. One of them lists a breakdown of the vitamins and minerals as well, like magnesium, calcium, etc. Included in that breakdown is omega 6 and omega 3 intake. Like others have said, such a breakdown would not be perfectly accurate, but it can give you an idea. Basically, find the right chart option, and fitday will tell you both 3 and 6 intake. It will not do the ratio for you but you can probably do that math for yourself once you have the 2 totals.

Kamal · Answer 2 · 2012-04-08 00:27:28Z UTC

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If you go to nutritiondata.com and search for the ingredients that made up your breakfast, you can see how much omega 3 and omega 6 you got. The information is located at the bottom of the page for each particular food (but not for some foods, such as caribou bone marrow).

Not many paleo products are high in omega 6, if they are naturally raised. However, chicken (especially with skin) and pork are high in omega 6, regardless. I generally eat a low omega 6 diet, and rarely eat chicken, pork, or olive oil.

edited Apr 8 2012 at 0:27

answered Sep 14 2010 at 16:41

Kamal♦
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Thank you, i will check out nutritiondata.com ! – texasleah Sep 14 2010 at 18:37

FWIW I eat pork and olive oil and chicken and manage to keep my omega 6 below 4%. I just don't go drinking chicken grease :) – sarah-ann Oct 25 2010 at 17:31

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Typo! Thanks Warren D. – Kamal♦ Apr 8 2012 at 0:27

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@Kamal, I thought so but I have only recently started looking into O3 and O6 in any kind of detail so I really wasn't sure if you knew something about chicken and pork omegas that I didn't. Thanks, mate. – Warren D Apr 8 2012 at 6:50

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No prob. But in the rare case that you get a pastured chicken, their is actually a pretty okay amount of omega 3 in there. I don't recall where I saw the numbers for pastured chicken (Slankers? Some natural chicken farm?), but the difference is pretty marked between them and regular ol' chickens in fat type. – Kamal♦ Apr 8 2012 at 7:07

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Stephen-Aegis · Answer 3 · 2010-09-14 16:38:46Z UTC

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I work around this by simply avoiding as much omega-6 as I can

This has been shown to healthier than high but balanced.

I eat omega 3 rich fish twice a week and no longer supplement O3, since my O6 is so low.

answered Sep 14 2010 at 16:38

Stephen-Aegis
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	I am doing the same avoiding tactic. I am shooting for grass-fed meat 95% of the time, venison, wild turkey meat and eliminating chicken from my diet. I read where people say something like "I keep my o6 below 4%" so how do determine what is the 4%? Specifically, are ya'll telling me that I cannot figure it out from the limited information that fit day provides? Thanks! – texasleah Sep 14 2010 at 18:36
	(also eating salmon/tuna 2-4 x per week as well) getting ready to lower the fish oil when I feel the inflammation symptoms I have been experiencing quiet down. – texasleah Sep 14 2010 at 18:39
	I used nutrition data to create an omega6 content spreadsheet... Also has fructose data, I need to finish it and post it to my blog... – Stephen-Aegis Sep 14 2010 at 20:02
	Would love to see it. I should edit this question as I didn't phrase it well. I meant how do you determine if you are 4% or under? Meaning is the suggested 4% of o6 that people talk about 4% of total calories or 4% of total fat? (Then I guess you go to nutritiondata.com to determine the breakdown of your food instead of fitday.com) – texasleah Sep 14 2010 at 20:50
	I believe the target is less thank 4% of total calories from omega 6 PUFA's. – Mongoose Sep 14 2010 at 21:16

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julianne · Answer 4 · 2011-07-31 07:13:23Z UTC

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This might help too http://paleozonenutrition.wordpress.com/2011/05/10/omega-6-and-3-in-nuts-oils-meat-and-fish-tools-to-get-it-right/

answered Jul 31 2011 at 7:13

julianne
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	Nice link Julianne! Plus one – The Quilt Jul 31 2011 at 12:12
	Nice link, but who eats over 2oz of almonds a day anyways? – foreveryoung Apr 8 2012 at 20:25
	And also, isn't it the arachidonic acid that is inflammatory, not the parent omegas? – foreveryoung Apr 8 2012 at 20:26
	That's why foods like almonds are anti inflammatory and foods like eggs are pro inflammatory. – foreveryoung Apr 8 2012 at 20:26

FenrisMolle · Answer 5 · 2010-09-14 16:25:42Z UTC

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The 3:6 ratio depends on how the products are produced, the soil from where it origin. If the cow's have been raised on natural grass or wheat-pellet etc. Very hard to tell what ratio your breakfast is landing on.

answered Sep 14 2010 at 16:25

FenrisMolle
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pjnoir · Answer 6 · 2012-04-08 04:59:30Z UTC

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OVERLOAD. Just eat the good stuff.

answered Apr 8 2012 at 4:59

pjnoir
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I need help determining omega 3:6 ratios/balance

6 Answers