A healthy fish diet includes fish as part of a nutritious diet that contains a variety of different foods eaten in moderation. Fish has many health benefits, and the American Heart Association (AHA) recommends consuming it at least twice a week. Fish can be prepared and flavored in a variety of ways, which makes it a versatile dish for any occasion.
Nutritional Information
According to the U.S. Department of Agriculture’s (USDA) Nutrient Data Laboratory, 3 oz. of fish has approximately 110 calories, 5 g of fat, 1.1 g of saturated fat, 0 g of carbohydrates, 16 g of protein, 46 mg of cholesterol and 43 mg of sodium. Fish is a good source of protein; vitamins A, C, D, B; iron; zinc; potassium; and magnesium.
Benefits
The USDA considers fish a lean protein. Lean proteins are healthy because they provide essential nutrients that energize the body and are naturally low in calories and fat, which supports a healthy weight. According to the USDA, diets high in calories or fat can lead to weight gain, obesity and chronic diseases.
Fish also contains omega-3 fatty acids, an unsaturated essential fatty acid. The AHA says omega-3's help decrease the risk of heart disease by lowering triglycerides and blood pressure. According to Medline Plus, omega-3s may also help people fight diabetes, cancer, depression, dementia, Alzheimer’s, Parkinson’s, arthritis, asthma, bipolar disorder, eczema and lupus. Fish with the most omega-3's include fatty fish such as salmon, mackerel, tuna and trout.
Cooking
A healthy diet utilizes cooking methods such as grilling, poaching, broiling, steaming and roasting. The AHA recommends refraining from cooking or eating deep-fried fish because the frying process adds fat and calories. Individuals with high blood pressure or heart disease should avoid adding salt to fish during cooking or at the table because salt can increase blood pressure. Low-salt seasonings include spices, herbs, lemon juice and hot sauce.
Healthy cooking avoids the use of ingredients such as butter, lard, margarine, cream, shortening, mayonnaise and high-fat cheese. According to the USDA, these contain saturated and trans fats, which contribute to heart disease. Healthy accompaniments to fish include fresh fruits and vegetables and whole grains that are rich in essential vitamins, minerals and nutrients such as fiber.
Portion Control
Fish should be eaten in moderation. According to MyPyramid, one fillet of fish equals about 3½ oz. of meat, and the average healthy adult requires about 5½ oz. of meat a day. Regularly eating large portions of fish or any type of food can lead to excess consumption of calories and subsequent weight gain. One way to prevent overeating at restaurants, where portions are often over-sized, is to share entrees with others at your table or order smaller entrees whenever possible.
Warnings
Fish such as shark, tilefish, swordfish and king mackerel can be contaminated with mercury, which is dangerous for pregnant women and children. The Food and Drug Administration says these groups can still benefit from fish by eating low-mercury varieties such as canned light tuna, salmon, pollack, catfish and trout.
The healthiest way to get omega-3's is through diet. Over-the-counter supplements that contain fish oil and omega-3 fatty acids are available, but many are not regulated by the Food and Drug Administration. Individuals should consult a physician prior to taking fish oil supplements because many supplements have not been scientifically proven to be safe or effective.
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