Don't ignore fish when you are planning your weekly diet. Fish is a fabulous food - lots of variety in taste and texture, versatile and low in saturated fat. It's also low in calories - the perfect healthy diet food.
Aim to include a fish dish in your diet at least twice a week - and more is better!
- Oily fish (Mackerel, Herring, Sardines) contain Omega-3 fatty acids, a type of polyunsaturated fat which can help to reduce total blood cholesterol. Omega-3 in the diet protects the heart and circulation and may reduce the risk of heart disease and certain cancers.
- Medical studies have shown that Omega-3 oils play an important part in aiding the development of our brains.
- Sea food contains an abundance of essential minerals - iron, zinc, iodine and selenium.
- Fish is a good source of Vitamins helping to maintain healthy nerve tissues, strong bones and teeth and a glowing complexion.
- Fish is a low fat and/or good fat source of protein, essential for the healthy growth and maintenance of muscles and body tissues.
- As well as your brain, your love life could benefit from eating sea food as part of a healthy diet. Shellfish such as oysters have a reputation for acting as an aphrodisiac!
| | Calories |
Haddock, Smoked, Raw (1 Serving/85g) | 58 |
Lobster, Boiled (1 Serving/85g) | 88 |
Prawns, Peeled (1 Serving/100g) | 99 |
Herring, Grilled (1 Serving/85g) | 154 |
Trout Rainbow, Raw (1 Serving/150g) | 202 |
Scampi, Whole (1 Serving/100g) | 229 |
Mackerel in Tomato Sauce (1 Can/125g) | 254 |
Salmon, Fresh (1 Serving/163g) | 290 |
If you'd like to have a closer look and see how healthy your diet is, have a look at the tools and databases in Weight Loss Resources. You can check if your diet is balanced, how many calories you eat (and how many you need!), track how many servings of fruit and veg you eat in a day, and look up the calorie, protein, carbohydrate, fat and fibre content of over 20,000 foods.
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