Recommended daily amounts:
-While FDA does not have a regulation establishing a recommended daily intake for DHA, the agency has not objected to the use of 160 mg as a daily value for DHA.

-A workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL) recommended an intake of 300mg/day of DHA for pregnant and lactating women.

-A workshop sponsored by the National Institutes of Health and International Society for the Study of Fatty Acids and Lipids (NIH/ISSFAL) recommended an intake of 220mg/day of DHA for healthy adults.



Breakfast Foods

  
scrambled eggs 2, large
smoked salmon (lox) 3 oz.
sausage links (pork) 2 links (48g)
biscuit with egg and bacon 1 sandwich
raisin bran cereal 1 cup
plain bagel, toasted 1
instant oatmeal 1 packet
grapefruit 1/2, large
coffee 1 cup
pancakes with butter and syrup 2
white bread, toasted 1 slice
butter 1 pat (5g)
skim milk 1 cup
orange juice 1 cup
corn flakes 1 cup
bran flakes 3/4 cup
banana 1, medium
wheat bread, toasted 1 slice
bacon 1 slice
doughnut, honey glazed 1, large
English muffin, wheat 1
waffle, plain, frozen 1 square
fruit toaster pastry 1
croissant 1, medium
cream of rice 1 cup
blueberry muffin 1
2% milk 1 cup
soy milk 1 cup
tea 6 oz.
cream of wheat 1 cup


Lunch Foods

  
tuna salad 3 oz.
smoked whitefish 3 oz.
potato salad 1 cup
ham and cheese sandwich 1 sandwich
chicken fillet sandwich 1 sandwich
taco salad with chili con carne 1.5 cups
macaroni and cheese, unprepared 1 serving (70g)
clam chowder soup 1 cup
chicken nuggets 6 pieces (96g)
french fries fast food medium
white bread 1 slice
cola 1 can
coleslaw 1/2 cup
vanilla yogurt, lowfat 8 oz.
fruit variety yogurt, lowfat 8 oz.
black bean soup 1 cup
chicken noodle soup 1 cup
turkey breast, sliced 1 serving, 28g
tuna, light, canned in water, drained 1 can (165g)
tuna, white, canned in water, drained 1 can (172g)
soft tofu 1 cup
cottage cheese, lowfat 1 cup
tomato soup 1 cup
peanut butter 2 Tbsp.
applesauce 1 cup
bean and cheese burrito 100g


Dinner Foods

  
steamed crab 3 oz.
broiled salmon 3 oz.
cheese pizza 1 slice
hamburger, plain 1 sandwich (137g)
hotdog, beef 1 (45g)
steamed broccoli 1 cup
baked beans 1 cup
baked potato 1
onion rings 8-9 rings
red wine 3.5 oz.
fish sticks 1 stick (28g)
beer 1 can
chicken breast, roasted half a breast (86g)
fried chicken 2 pieces
refried beans 1 cup
Ham 3 oz.
Italian sausage (pork) 1 link (67g)
Beef, porterhouse 3 oz.
steamed shrimp 4, large
spaghetti 1 cup
tuna, yellowfin 3 oz.
swordfish 3 oz.
sweet potato 1, medium
green beans 1 cup
Dinner roll 1
cornbread 1 piece
catfish, fried, breaded 1 fillet (87g)
spinach, raw 1 cup


Snack Foods

  
popcorn 1 cup
beef jerky 1 piece
granola bar 1 bar
potato chips 1 oz.
pretzels 1 oz.
tortilla chips 1 oz.
chocolate pudding 1 snack size (4 oz.)
fruit leather roll 1 small
trail mix 1 oz.
peanuts, dry roasted, salted 1 oz.
fig bars 2 bars
ice cream, vanilla 1/2 cup
carrots, raw 1 cup
rice pudding 1 can (5 oz.)
egg custard 100g
tapioca pudding 1 snack size, 4 oz.
peach 1
plum 1
apple 1
brownies 1 square (56g)
animal crackers 1 cracker
saltines 1 cracker
sugar cookies 1 cookie (15g)
graham crackers 1 cracker (14g)
walnuts, english, shelled 1 oz. (14 halves)
flaxseeds, whole 1 tsp.
soybeans, green, boiled 1 cup
kelp, raw 2 Tbsp.
Calculate Total