Fish For a healthy diet

DEVELOPING proper eating habits contribute to a healthy mind and body. By eating a well-balanced diet with healthy food ensures your overall health is maintained.

By incorporating fish into your daily diet can add the nutritional value to your health and well-being. Fish can be cooked to suit different tastes and satisfy diverse appetite.

Fish is considered a perfect food to those practicing healthy eating to reduce calorie intake and maintain nutritional value. It has a low calorie ratio, is high in protein and contains low cholesterol and saturated fats.

Eat two or three servings of fish a week. The American Heart Association recommends eating fish at least twice a week. This applies particularly to fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon.

Other pluses of eating fish include vitamin B complex, selenium iron and other trace minerals. Some species are also rich in vitamin A and D.

Research and studies have indicated some fish such as salmon, mackerel and trout are high in Omega-3 fatty acids. Basically, Omega 3 fatty acids are polyunsaturated fats or so-called good fats.

These desirable fats cannot be made by the human body, so they must be obtained from food or supplemental sources. These fats are required for normal development of the brain, eyes, and nerve tissues to support a healthy heart.

Studies have shown that a diet rich in Omega 3, prevents not only heart attacks but Alzheimer's disease, kidney cancer and inhibits the formation of abnormal cells, thus reducing the risk of other types of cancer.

Besides, fish has been found to improve blood circulation, reduce blood clots, optimise brain function, and essential for fetal brain development.

There are many studies done about the positive effects of Omega 3 fatty acid, which is one more reason to include fish into your diet.

Fish is a great choice for anyone wanting to make a positive change in the way they eat. They not only provide great healthy choices for meals but are also very affordable.

While some fish is slightly more expensive such as halibut and wild salmon, most are reasonably inexpensive.

Prepare fish in healthy way. Deep fat frying is not recommended as it adds fat and calories. Bake, poach, broil, grill, or microwave instead of frying.

You can also create great dishes with fresh fish which are easy to prepare. Just be sure to find a recipe that don't add butter, creamy sauces as the calories can add up quite a lot.

TIPS

Types of fish that promote good health

* Choose fish high in Omega-3. Oily fish are typically rich in Omega-3 fatty acids. These fish include herring, mackerel, salmon, sardines, trout, and tuna.

* Avoid fish high in mercury like shark, tilefish, swordfish and king mackerel. The levels of toxins like mercury, dioxins and PCBs outweigh the health benefits of eating fish.

* Add variety. Shrimp, salmon, tilapia, flatfish, scallops, haddock, herring, crawfish, mullet, oysters, ocean perch, sardines, squid, and anchovies should be part of your diet for good health.