Use eating out as an opportunity to eat fish

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol