Tired of pills, oils and seeds? Get your omega-3s on a plate. Foods are just as effective at delivering the fabulous fatty acids; below, nutritionist Sonia Grant of God’s Love We Deliver suggests five omega-rich options. How you get your recommended one to three daily grams is a matter of personal, well, taste.

  • Food    Canned sardines
  • Portion 4 oz. (a little bigger than a deck of cards)
  • Punch  1.8 grams
  • Food     Fresh or frozen salmon
  • Portion  4 oz.
  • Punch   1.7 grams
  • Food     Canned mackerel
  • Portion  4 oz.
  • Punch   2.2 grams
  • Food     Walnuts
  • Portion  1 oz.
  • Punch   2.6 grams
  • Food     Cooked soy beans
  • Portion  1 oz.
  • Punch   1.03 grams