Being food smart is not about denying yourself certain things or forcing yourself to eat something you hate. It’s all about choices! In order to have a good diet, one needs to include a lot of variety to ensure that you are getting the various nutrients that each food group has to offer. Fish and shellfish are an important part of the equation. Once you have the information you need, you have the power to choose good food that will help the way your body looks, feels, and functions.
When it comes to eating healthy, fish is a top choice. Fish is a high-protein, low-fat food that provides a range of health benefits. Fish are excellent sources of protein, vitamin B, vitamin D, trace minerals, and essential omega-3 fatty acids, which are lacking in most diets. White-fleshed fish, in particular, is lower in fat than any other source of animal protein and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Studies have also shown benefits in lowering the chance of a heart attack and fighting off dementia and stroke in the elderly.
For adults, at least two servings of omega-3-rich fish a week are recommended. A serving size is 3 ounces (85 grams), or about the size of a deck of cards. Women who are pregnant or plan to become pregnant and children under age 12 should limit the amount of fish they eat, because they’re most susceptible to the potential effects of toxins in fish.