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I know its a pain Cathya but a bit of reading on the subject really is worthwhile, particularly on the subject of fats. Once you've got the gist then your away. There are lots of posts on this site.
If you are trying to balance threes and sixes, and that seems to be a good target according to a variety of sources a simplistic outlook for a non fish eater might be
Virgin olive oil cold pressed - flaxseed or flax seed oil - in moderation at the core with a very LITTLE canola/ dairy/ coconut etc for variety if required. Try and get your sixes from whole food nuts etc. Greens, beans, coloured veg and fruit, a little whole grain, small amounts grass fed protein. Stay away from all other oils unless you check first what is in them. Read all food labels and make no assumptions eg olives in oil.
Fish oil in bottles is possibly cheaper - a trial showed above 2 DHA grams a day the body's absorbtion dropped off. Check the label for bottled fish oil or capsules and you are looking for about 2grams DHA a day.
This is based on what I have read, but you really are best doing some reading for yourself to get some background so you can adjust things for yourself etc.
Magor dietary change should be discussed with your advisors etc.
I hope this helps
RB
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