Some people steer clear of fish because they
aren't sure of how to cook it and don't know about all of its diet benefits.
Here's help to get over any fish phobia.
Making room in your
meals for more fish can provide many health benefits and add variety to your diet.
For starters, fish in
general is a lean source of protein, says Cheryl Forberg, RD, a professional chef and
author in Napa, Calif., and the nutritionist for the television show The
Biggest Loser. A three-ounce hamburger made of 95 percent lean beef
contains 2.5 grams of saturated fat, the kind you should limit in your diet due
to its cholesterol-raising effects. Three ounces of canned salmon, on the other
hand, contains about half that amount.
In addition, some fish
are good sources of omega-3 fatty acids, fats that are actually good for your
health. Salmon as well as albacore tuna, mackerel, and sardines are high in
omega-3s. According to the American Heart Association, getting more omega-3
fatty acids in your diet may reduce your risk of cardiovascular disease.
Omega-3s may help inhibit the growth of plaque in your arteries and help keep
your heart beating in its normal rhythm. As a result, the AHA recommends that
people eat fish, especially these kinds of fish, at least twice a week.
Fish for Diet Variety
Aside from all its
nutrition benefits, fish can make your meals more interesting. Many people are limiting
red meat, and chicken can get boring if that’s your only lean protein source.
The wide variety of fish available and the many ways it can be prepared mean
you’ll never be bored. Putting fish in tacos is popular these days, and even
leftover fish can put pizzazz in your meals. "It's wonderful to add
crumbled salmon or sole to a salad the next day," says Forberg.
She offers the
following suggestions for getting the most nutrition from fish:
·
Use low-fat cooking styles. Skip the greasy fried
fish, and stick with cooking methods that don't require additional fat. Try
steaming, baking, broiling, grilling, or poaching fish. Baking the fish in
parchment paper holds in the juices and keeps it moist.
·
Add some salsa. Topping your fish with
a tomato- or fruit-based salsa is a tasty way to add another serving of
vegetable or fruit to your diet.
·
Remember canned salmon. When you're
shopping for fish, check the canned aisle in the supermarket, too. Canned
salmon usually contains wild fish, which is safer to eat. Although canned
salmon has a slightly different texture than fresh, it's great in dips,
mousses, or spreads.
Fish Shopping Tips
There are a few health
cautions about fish. Young children and women who are pregnant or nursing or
might become pregnant should avoid shark, swordfish, king mackerel, and
tilefish due to their higher levels of mercury. Safer choices, in terms of
mercury, include canned light tuna, salmon, and pollock. Research has found
that certain contaminants linked to cancer risk were often more concentrated in farmed salmon
than wild salmon; as a result, you should limit your consumption of farmed
salmon, some experts say. In addition, when shopping for fresh fish, remember
that whole fish should not have a "fishy" odor. Fillets or steaks
should be firm and moist, and also free of a strong scent. Frozen fish should
be frozen hard, without freezer burn or ice crystals.
If you’ve been
hesitant about eating more fish, now is the time to take the plunge. Better
health, a wide variety of choices, and new tastes to keep you on your diet —
what more could you ask for?