Why we should be eating more fish
Most of us should be eating more fish – It’s an excellent source of protein and it contains essential vitamins and minerals such as Selenium and Iodine.
White fish such as Cod, Haddock, Plaice and Whiting are all very low in fat. You can make these an even healthier choice by poaching, baking or grilling instead of always frying.
However, it is oily fish like Sardines, Herring, Mackerel, Trout and Salmon that you could say are ‘the food of the heart’. Oily fish are rich in Omega 3 fatty acids which, amongst many other things, help to lower your risk of heart disease.
Oily fish are also rich in vitamins A and D.
The list below shows you just some of the fish/seafood which are classed as oily:
| Salmon Trout Mackerel Herring Sardines Pilchards Kipper |
Eel Whitebait Fresh Tuna Anchovies Swordfish Bloater Cacha |
Carp Hilsa Jack Fish Sprats Shrimp Crab |
You may be surprised to learn that Canned Tuna is not classed as oily but Fresh Tuna is. This is because the canning process of the tuna reduces the Omega 3 fatty acid content. The Omega 3 fatty acid content of other canned fish is not affected.
So, how much fish should we be having?
Well, the Food Standards Agency (FSA) recommends that we should be eating at least 2 portions of fish a week including 1 portion of oily fish. (One portion = 140g)
However, for more specific up to date guidance see the FSA and BDA websites:
http://www.eatwell.gov.uk/healthydiet/nutritionessentials/fishandshellfish
Remember,
Eating fish regularly can help to keep us healthy, so why not give it a try!!
CHERYL TAYLOR
REGISTERED DIETITIAN
FEBRUARY 2006