The NHS recommends at least 2 portions of fish a week, including one of oily fish. Most of us do not consume enough fish and seafood and should include more of them into our regular diet. Fish and seafood are excellent sources of vitamins and minerals.
Oily fish is a particularly good source of omega-3 fatty acids, which has been recognised to help keep your heart healthy. You shouldn’t be put off by the word “oily” as being unhealthy for you, since there are types of fats our bodies need, such as the ones contained in fish, to be healthy. Oily fish is also a good source of vitamin D.
Oily fish include salmon, tuna, trout, mackerel, herring and kippers. It should be noted that tinned tuna is not an oily fish but fresh tuna is.
White fish is leaner and an excellent meat replacement you can include in your diet. They also contain omega-3 fatty acids but at much lower levels than oily fish. Examples include cod, haddock, sole, sea bream, seabass, halibut and monkfish. For a healthier choice, avoid eating fried fish too often and prefer steaming, grilling or baking the fish.
Seafood should not be forgotten since they are a good source of minerals such as zinc, iodine, copper and selenium. Good examples can be mussels, oysters, lobster, squid and crab.
Try to plan your weekly meals ahead and include fish in at least two meals. Having a rough idea of what you’ll be eating during the week is a great way to make sure that you are getting the recommended portion of lean an oily fish.
