The Adequate Intake (AI) levels have been recommended as 1.6 g per day for men and 1.1 g per day for women.

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1 Omega-3 fatty acids Omega-3 and omega-6 are essential, polyunsaturated fatty acids. They are essential because our bodies can t make them and so they must some from our diets. A balanced intake of omega-3 and omega-6 is important for optimal nutrition and Western diets are much lower in omega-3 and higher in omega-6 than the diets of our ancestors. When the ideal ratio of omega-3 and omega-6 is upset, overall health and pregnancy outcome can be affected. Most of us should therefore be consuming more omega-3 in our diets to bring the balance back towards the ideal ratio. Omega-3 fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and they are mainly found in fatty fish. Alpha Linolenic Acid (ALA) is also an omega-3 fat, but it is found in green leafy vegetables, nuts (especially walnuts) and seeds (especially flax seeds), and their oils (especially walnut oil and canola oil). ALA can be converted to EPA and DHA, but this process may not be optimal. We should therefore include fatty fish in our diets, which contain high levels of EPA and DHA. Fatty fish include canned, fresh or frozen salmon, trout, mackerel, sardines, pilchards, herring and kippers. Fresh tuna is a fatty fish, but omega-3 oils are removed during the processing of canned tuna. White fish also contain omega-3 fatty acids, but at much lower levels than in the fatty fish. The importance of omega-3 fatty acids to our health Fatty acids are found in all cell membranes and scientific studies have shown that omega-3 fatty acids help prevent coronary heart disease, hypertensions and other diseases, such as inflammatory and autoimmune diseases. Eating one to two servings of fatty fish per week is associated with a reduced risk of sudden death and death from coronary heart disease in adults. Fatty acids make up 60% of the foetal brain half of which is omega-6 and half of which is omega-3 (AA and DHA). Omega-3 fatty acids may help the development of the nervous system in unborn babies, when eaten by pregnant women. Recommendations for the intake of omega 3 fatty acids The Adequate Intake (AI) levels have been recommended as 1.6 g per day for men and 1.1 g per day for women. Although fatty fish has several health benefits, the Food Standards Agency (FSA) has issued advice on eating fatty fish. These recommendations provide maximum levels at which the health benefits of preventing heart disease clearly outweigh the possible risks from the chemicals and pollutants, such as mercury and PCBs. The AI for pregnancy is 1.4 grams per day and 1.3 grams per day during breastfeeding. Two to three meals of fatty fish during pregnancy seem to provide adequate DHA. However, child-bearing age, pregnant and lactating

2 females are advised to limit their intake of certain fish during pregnancy because of pollutants, such as mercury and PCB. Shark, swordfish and marlin may contain concentrated sources of mercury and so should be avoided by women who are pregnant, breastfeeding or planning a baby, and all children under the age of 16 years. Good options for pregnant women therefore include sardines, omega-3-enriched eggs and DHA supplements. When we prepare fatty fish, we should minimise any additional saturated or trans fatty acids, such as cream sauces or hydrogenated fat during frying. Supplements and omega-3-rich foods If you buy a supplement, read the label and check for the EPA and DHA content. If a child is taking the supplement, it should be specifically formulated for children. Also check the labels of omega-3-enriched foods to determine how much is present in a serving. Omega-3 rich products available PnP canned sardines PnP canned salmon PnP canned pilchards Fish paste (Redro / Pecks anchovette) PnP peppered mackerel Rollmop herrings

3 Recipes using omega-3 rich fish FISH CAKES Taken from Eating for Sustained Energy (Steenkamp & Delport) Makes 6 large or 12 small fish cakes 1x4100g tin salmon or pilchards in tomato sauce, or mackerel middle-cut 1 onion, finely grated 10ml (2 t) finely chopped parsley 250ml (1 cup) oats 1 egg 15ml (1 T) or less canola or olive oil 1. Remove sauce from the fish and flake the fish. Add the onion, parsley and oats. 2. Mix with the egg and some of the sauce from the fish to make a firm mixture. Be careful not to over mix. 3. Shape the mixture into 6 large or 12 small fish cakes or patties. 4. Heat the oil and fry quickly OR bake in the oven. 5. Serve with baby new potatoes sprinkled with parsley and 2-3 cooked vegetables or with a large mixed salad.

4 Pilchard Recipes with compliments of Pick n Pay School of Cooking Pilchard Breyani Serves 6 425g can Lucky star pilchards in chili ½ cup brown lentils 3 potatoes, peeled and cut into chinks 1 onion, finely chopped 2 garlic cloves, crushed 1 green, green or yellow pepper, finely chopped Oil for frying 2 tablespoons chutney 1 large, ripe tomato, finely chopped Salt and ground pepper Fresh coriander for garnishing Break up the pilchards into chunks in their sauce with a fork. Place the lentils into a small saucepan with cold water to cover. Cover and simmer for 5 minutes. Set aside for an hour to soak. Drain well and rinse with cold water. Cook the potatoes in salted boiling water until soft. Drain well. Fry the onion, garlic and pepper in a little oil in a medium sauce pan until soft. Remove from the heat and add the chutney and tomato. Add the pilchards, lentils and potato, season with salt and pepper, and mix everything together gently. Cover and heat through. Tip the breyani into a serving bowl, garnish with fresh coriander and serve with rice and chutney.

5 Pilchard fishcakes Serves g can pilchards in tomato sauce 2 potatoes, peeled and cut into chinks Salt and ground black pepper 1 egg, lightly beaten 1 small onion, very finely chopped 2 tablespoons chopped fresh parsley 1 tablespoon lemon juice Flour for dusting Oil for frying Drain and mash the pilchards, keep the sauce. Cook the potato in boiling water until soft. Drain well, mash, and season with salt and pepper. Mash together the pilchards, mashed potato, egg, onion, parsley and lemon juice, and season with salt and pepper. Form into six patties on a floured board and dust well with flour. Fry in hot oil until crispy and golden brown. Drain in kitchen paper. Place the fishcakes n plates and serve with the sauce from the can of pilchards and a mixed salad. Note: these fishcakes make great burgers. Serve in hamburger buns with lettuce and sliced tomato.

6 Pilchard Pancakes Serves 6 Pancakes: 1 cup cake flour ½ teaspoon salt 1 ¼ cups milk 3 tablespoons oil 2 eggs, lightly beaten Extra oil for frying Pilchard, pepper and corn filling 425g can pilchards in tomato 1 small onion, very finely chopped 1 green or red pepper, seeded and finely chopped ½ cup frozen or canned whole kernel corn, drained Salt and ground black pepper Lemon wedges for squeezing To make the pancakes: sift together the flour and salt. Mix in the milk, oil and eggs to make a smooth batter. Refrigerate for al least 30 minutes. Heat a little oil in a small frying pan, pour in a thin film of batter and cook until lightly browed. Flip the pancake and lightly cook the other side. As the pancakes are cooked, layer them interleaved with wax paper. To make the filling: flake the pilchards in their sauce with a fork. Fry the onion, green pepper and corn in a little oil in a frying pan for about 5 minutes until soft; don t over cook the vegetables, they should still be crunchy. Add the pilchards and simmer uncovered for about 2 minutes until the sauce has reduced to a thick paste. Season well with salt, pepper and a good squeeze of lemon juice. Spoon the filling onto the pancakes, roll up and serve warm with lemon wedges for squeezing.

7 Dorah s Mexican Pilchards Serves g can pilchards in chili 1 bunch fresh coriander leaves Salt and ground black pepper 1 teaspoon cayenne pepper ¼ teaspoon ground cumin 2 onions, finely chopped 1 garlic clove, crushed 2 green chilies, finely chopped (more or less to taste) Oil for frying To serve Corn chips 2 grated cheddar cheese 1 avocado, peeled, piped and cut into chunks Flake the pilchards in their sauce with a fork. Chop half the coriander, mix in and season with salt, pepper, cayenne pepper and cumin. Reserve the rest of the coriander for the garnishing. Fry the onion, garlic and chili in a little oil in a frying pan until soft. Add the pilchards and heat through. Pile the Mexican pilchards onto a plate and garnish with the reserved coriander, serve with corn chips, grated cheese and avocado. Note: instead of serving Mexican Pilchard with corn chips, pile into pita bread or spread on toast for a quick snack.

8 Savoury Pilchards on Toast Served 6 425g can pilchards in tomato ½ tub chunky cottage cheese 2 tablespoons lemon juice 2 tablespoons mayonnaise 2 tablespoons chopped fresh parsley ¼ cup finely chopped celery ¼ cup finely chopped spring onions ¼ cup chopped peanuts (optional) Salt and ground black pepper 12 slices white or whole-wheat bread Flake the pilchards in their sauce with a fork in a bowl. Mix in the cottage cheese, lemon juice, mayonnaise, parsley, celery, spring onion and peanuts, and season with salt and pepper. Pile the pilchard and cottage cheese mixture into the toast and serve as a snack or a light lunch. Note: this makes an excellent sandwich filling with fresh bread or bread rolls, and it s delicious on salty biscuits to serve as snacks. Another idea is to pile into avocado halves.