Day 35

10/10/12

Fish is a high-protein, low calorie food that fits wonderfully into a healthy diet.  It should be enjoyed about twice a week.

Benefits of eating Fish:

• Fish has more protein and less fat than meats.
• It may alleviate prostate cancer, depression, dementia, asthma in children, diabetes, and inflammation - arthritis
• Contains selenium which is thought to have cancer-fighting properties
• Intake of fish/ fish oil reduces total mortality by 17%
• Eating one to two servings of fish a week can reduce risk of death by heart attack by 36%.
• Omega-3 fatty acids may decrease high triglycerides (fat in blood), lower blood pressure, reduce blood clotting, boost immunity, and improve learning ability in children. 
• Fatty fish; such as salmon, herring, and to a lesser extent tuna - contain the most omega-3 fatty acids and therefore the most benefit

Things to Avoid:
*Some fish, such as tilapia and catfish aren't as heart healthy because they contain higher levels of unhealthy fatty acids. Remember - any fish can be unhealthy depending on how it's prepared. Broiling, poaching, grilling, steaming or baking fish is a healthier option than is frying. 

*Fish produced on farms may have harmful effects due to antibiotics, pesticides, and chemicals.  Wild-caught fish is the healthiest option.

*****The Institute of Medicine states that pregnant women can consume up to 12 ounces of fish a week (including up to six ounces of albacore tuna), and should avoid shark, tilefish, king mackerel, and swordfish. These guidelines also apply to children under 12. For everyone else, the institute advises that if we eat more than two servings of seafood a week, we should eat a variety of types to reduce our risk of exposure to contaminants such as mercury.

 Fish highest in Omega 3 fatty acids per 3.5 ounces:

Mackerel	2.6grams
Lake Trout	2.0grams
Herring	1.7grams
Tuna	1.6grams
Salmon	1.5grams
Sardines (canned)	1.5grams
Atlantic Sturgeon	1.5grams
Albacore Tuna	1.5grams
Whitefish (lake)	1.5grams