Most of us should be eating more fish. It’s an excellent source of protein and contains many vitamins and minerals.
Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned – but remember that canned and smoked fish can be high in salt. Also, try to eat a wide variety of fish and fish from sustainable sources. This means they’re produced in a way that will help protect the number of fish available to eat in the future.
What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which might help prevent heart disease.
How much oily fish?
Although most of us should be eating more oily fish, women who might have a baby one day should eat no more than two portions of oily fish a week (a portion is about 140g). Other adults should eat no more than four portions.
Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards.
Examples of non-oily fish
Haddock, plaice, pollock, coley, tinned tuna, halibut, skate, sea bass, hake or cod.
Shark, swordfish and marlin
Don’t have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.
For more information about personal training & nutrition ideas then get in touch.