I don’t practice what I preach, I preach what I practice. My wife, Nicki, and I have always been intentional about including omega-3 fatty acids in our diets. When our son Joshua was born, we did the same. With the recent addition of our two little ones, Samuel and Alexis, the omega-3 beat goes on. Regardless of age, from infancy to adulthood, we all need omega-3 fatty acids. Below you will find how we ensure that our entire family is receiving the omega-3 nutrition we deserve. Additionally, much has been made about the proper ratio of omega-6 fatty acids to omega-3 fatty acids in the diet. Our family shoots for a 1:1 ratio, and below I have listed the omega-6 fatty acid sources in our diet as well.

Jordan: A word on eggs. I’m lucky enough that I live near a farm that doesn’t feed their chickens anything. Instead, the chickens feed themselves on the insects they can find on the farm. The result is eggs that are higher in omega-3s than conventional store-bought eggs. If you are not lucky enough to have access to farm-raised, free-roaming chickens, make sure you at least buy eggs that are noted as being high in omega-3s, especially DHA.

Omega-3s Omega-3 Eggs: every day Sockeye Salmon: 5 times per week Cod Liver Oil: 1 Tablespoon daily Flaxseed Oil: 4 to 6 times per week

Omega-6s Borage Seed Oil: 5 times per week Raw Seeds (Pumpkin, Sesame and Sunflower): 3 times per week Whole Grain Sourdough Bread (from Spelt or Kamut): 2 times per week Quinoa: once per week

Nicki: Nicki loves salads, and that makes it pretty easy for her to get her omega-3s. She will top her salads with fish and add flaxseed oil-based salad dressing.

Omega-3s Omega-3 Eggs: 3 to 4 times per week Sockeye Salmon: once per week Cod Liver Oil: 1 Tablespoon daily Salad with Flaxseed Oil: 4 to 5 times per week Chia Seeds: once per week

Omega-6s Oatmeal: once a week Whole Grain Sourdough Bread (from Spelt or Kamut): 3 times a week Quinoa: once a week Brown Rice: once a week

Joshua: We couldn’t be prouder of Joshua’s diet, particularly because he is at an age where he is choosing what to eat. He is choosing healthy foods, at least most of the time. Other times, we choose for him.

Omega-3s Omega-3 Eggs: every day Sockeye Salmon: once every 2 weeks Cod Liver Oil: 1 teaspoon per day High Omega-3 Canned Tuna: once per week Chia Seeds: 2 times per week

Omega-6s Oatmeal: Once per week Quinoa: Once per week Raw Seed Bar with Pumpkin, Sesame and Sunflower Seeds: 5 times per week Whole Grain Sourdough Bread (from Spelt or Kamut): 2 times per week

Samuel and Alexis: Both of our little ones consume a homemade infant formula that includes cod liver oil. They also enjoy solid foods like avocado mixed with bananas and pureed apples or pears. We are also introducing them to omega-3 fatty acids a few times per week, in the form of egg yolks that have been boiled in the shell for three minutes.

Omega-3s Cod Liver Oil: 1 teaspoon daily in formula

Omega-6s Raw Sunflower Oil: 1 teaspoon daily in formula