I am anti-PUFA. Having said that, there’s only so much anti-PUFA I can be. For instance, I’ll be making two new (to me) recipes this weekend…and both involve dark meat chicken.
To combat this, I try to eat higher saturated fat. Dairy (such has cheese, cream, cream cheeses) can help if you don’t have issues with dairy. Butter can help. I still try to limit my chicken and pork (particularly things like bacon) and nuts, and try to maximize my saturated fat intake, such as eating more cocoa/cacao butter.
In the past, I tried to eat more fish. Now, I don’t try that nearly as much, though for lunch tomorrow, I’ll be eating an all fish meal. I tend to buy the cheaper fish in olive oil (usually from Costco).
As a student with limited resources, I’d not worry about this too much. Eat more beef if you can (way better in O6/O3, even for grain-fed), any other ruminant if you can (eg, lamb), fish when you can, limit chicken and pork if you can. If you can’t it’s not a big deal. If you like to cook or want to learn, some French-style high fat, cream/butter sauces would be a good place to start. Those could help up the saturated fat.
(I know: you’re thinking, “What does saturated fat have to do with the O6/O3 ratio?” But I’ve found so many benefits from prioritizing high saturated fat – NOT high fat, which can be high PUFA – that I’m suggesting this to you. I’ve found so many benefits, in fact, that we’re moving our family in this direction. And I was formerly anti-fat and higher protein.)