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Include a source of omega-3 fatty acids in the daily diet. In order to obtain sufficient omega-3 fatty acids in the vegetarian diet, good plant sources of this nutrient must be incorporated into the daily diet. If we assume an energy intake of 2000 kcal/day, 5% of calories as polyunsaturated fats bodybuild and a omega-6: bodybuild omega-3 ratio of 4:1, one would require 8.9 g of omega-6 and 2.2 bodybuild g of omega-3 fatty acids. It would not be a challenge to consume the 9 grams of omega-6 fatty acids, even on a very low-fat vegetarian diet. The Reversal Diet (the Dean Ornish program that allows for no oils, nuts or seeds) provides an average 6 grams of linoleic acid primarily from whole grains and soy products. On the other hand, it would require considerable effort for vegetarians to get 2.2 grams of omega-3 fatty acids, by carefully selecting excellent plant sources of omega-3. The best source of alpha-linolenic acid is flaxseed oil (57% omega-3 and 17% omega-6 fatty acids). Other omega-3-rich plant foods are much less concentrated sources of this nutrient, often coming packaged with much higher amounts of linoleic acid.
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