Fish Diet Preparation

Fish is a healthy food that might help you lose weight and improve your health. Most seafood is high in healthy fats, such as polyunsaturated fats and omega-3 fatty acids. These fats are essential for normal body functions, skin health, hormonal balance and the absorption of vitamins. They might also reduce the risk of heart disease and stroke, and decrease levels of low-density liproprotein, or LDL, the "bad" cholesterol, in the blood. Include fish in a healthy diet by following simple guidelines and preparation tips.

Step 1

Purchase good-quality fresh fish. Fresh fish should be moist, have a clear color, a clean smell and firm skin. Dry, dull, pale fish that has soft skin and a foul odor should be avoided as it likely is spoiled and has lost most nutrients. In addition, spoiled fish can contribute to poor digestion, toxins in the gut and possible food poisoning. If fresh fish isn't available, purchase frozen fish that has few additives.

Step 2

Avoid fish that is high in mercury. Eating too much mercury might lead to mercury poisoning, which is a serious condition. Fish high in mercury that are best avoided for your safety include marlin, shark and swordfish.

Step 3

Eat fish that provides the most heart-healthy benefits, and try to eat such varieties twice a week, including coldwater trout, salmon, flounder, cod and sole. Tuna, halibut and mahi mahi should be consumed only once a week, as they tend to be higher in mercury than other varieties.

Step 4

Prepare fish using healthy methods that won't add extra calories or fat. The best methods for preparation include baking, boiling, steaming, grilling or poaching. Boiling, poaching and steaming use only water for cooking the fish. If baking or grilling fish, simply drizzle a single serving, typically a tablespoon, of healthy olive or canola oil on the pan to avoid excess unhealthy fats.

Step 5

Eat fish as part of a well-balanced diet. It is essential to complement your fish diet with fruits, vegetables and complex carbohydrates. All food groups offer different nutrients, minerals and vitamins that are vital for the body to perform essential functions and decrease the risk of serious conditions such as heart disease or cancers. Fish is generally higher in protein and healthy fats. Consume whole grains and produce for energy-boosting carbs and essential nutrients to round out your diet.